Set of the Week - June 8, 2007

Here's a short set to go along with our drill of the week. It will help you work on a balanced and fast arm recovery in freestyle.

It's only 16 X 25 and not too tough, but this set is designed to teach equal rotation to make sure the recovering shoulder is clearing the water ON the recovery.

4 sets of 4 x 25 on :30
# 1 is heads-up freestyle, eyes forward, head tilted down
# 2 is 2 strokes no breath, 4 strokes breathing on both sides every stroke, rest of the way no breath
# 3 is the same as #2, but when you go to no breath at the end, incorporate a shoulder THROW on the recovery.
# 4 is shoulder throw through the entire 25

The shoulder throw encourages you to clear the shoulder during recovery and to accelerate through the recovery. The idea is to ATTACK in the front of the stroke.