SOTW Go-To Drill for Freestyle: Position-11 Freestyle

WARMUP:  400 (or 10 minutes) on your own

WARMUP SET:  200
8 X 25 kick with fins
Odd 25s:  Flutter Kick
Even 25s:  Dolphin Kick

SET #1:  400
4 X 50 (25 Position-11 Freestyle + 25 “Almost” Position-11 Freestyle)

1 X 200 freestyle pull or swim; negative split; focus on keeping lead hand extended during the breath

SET #2:  400
Use a  snorkel if you have one.
4 X 50 Position-11 Freestyle; focus on maintaining a steady kick

1 X 200 freestyle, preferably with snorkel; negative split; focus on hand extension and maintaining a steady kick

SET #3:  400
Use a short stick (see this week’s drill called “Gator Sticks”) or swim with closed fists or while holding an object such as a ping pong ball in each hand.
4 X 50 Position-11 Freestyle with short stick or closed fists

1 X 200 freestyle (no stick, no fists); negative split; focus on extension and smooth rhythm

SET #4:  400
4 X 50 Position-11 Freestyle, breathing equally to both sides

1 X 200 freestyle pull or swim; negative split; focus on extension and breathe equally to both sides on at least the first 100

WARMDOWN:  100-200; include some kick