Working All the Strokes, But Mostly Freestyle

WARMUP:  400

WARMUP SET:  200

8 X 25 with fins

Odds:  Head-up freestyle with wide hand entry to halfway, then finish with head-down freestyle and wide hand entry.

Evens:  Dolphin on your back with left hand in the air for half a length, then right hand in the air for half a length

KICK/FREESTYLE SET:  500

Beginner lane can wear fins for the entire set (substitute dolphin for breast kick).

Rest :10 after the 25s and :15 after the freestyles.

Focus on freestyle =  Breathe every 3 on first length of every swim, then focus on extending front to back on each stroke.

25 dolphin kick on your back

50 free

25 flutter kick on your back

75 free

25 breast kick on your back

100 free

25 breast kick on your back

75 free

25 flutter kick on your back

50 free

25 dolphin kick on your back

TEMPO TRAINER SET:  600/400

3 X 200 with fins, alternating 25 backstroke/25 freestyle

Beginner lane substitute 8 X 50 (25 back/25 free) for 3 X 200.

Swim the entire set with the TT at one setting that works for both back AND free (probably somewhere between 1:05 and 1:25).

IM/FREE SET:  650

Beginner lane can wear fins.

Rest :10 on the 25s and :15 on the other swims (faster lanes try to hold a 30-second base per 25 on the entire set).

All lanes:  take an extra 30 seconds rest before the final 50 free, and this one is FAST for time.

Freestyle focus = Bump up your breathing by one stroke on the first length, then breathe as much as you want on second length.

25 fly

50 free

25 back

50 free

25 breast

50 free

25 free

100 IM

25 free

50 free

25 breast

50 free

25 back

50 free

25 fly

50 free

WARMDOWN:  200