2400 swim strength drills + crossover drills
Dynamic Stretching pre-swim - 15 minutes
500 WARM UP
200 freestyle - rest 30 sec
100 kick - rest 30 sec
100 kick - rest 30 sec
100 freestyle - rest 30 sec
1600 MAIN SET - See Video Below for Examples
One Arm Freestyle - Opposite Arm Out Front - If you have snorkel, use it. If not, complete with breathing to side as you would with freestyle
2 sets
1 set = 100 with 30 sec rest
1 minute rest
200 freestyle - 1 minute rest
One Arm Freestyle - Opposite Arm At Side - If you have snorkel, use it. If not, complete with breathing to side as you would with freestyle
2 sets
1 set = 100 with 30 sec rest
1 minute rest
200 freestyle - 1 minute rest
Scooter Drill
2 sets
1 set = 100 with 30 sec rest
1 minute rest
300 drill with buoy
50 breathe every 3 strokes
50 breathe every 4 strokes - alternate breathing side at turn
50 breathe every 5 strokes
50 breathe every 5 strokes
50 breathe every 4 strokes - alternate breathing side at turn
50 breathe every 3 strokes
1 minute rest
300 drill with buoy
50 breathe every 3 strokes
50 breathe every 4 strokes - alternate breathing side at turn
50 breathe every 5 strokes
50 breathe every 5 strokes
50 breathe every 4 strokes - alternate breathing side at turn
50 breathe every 3 strokes
1 minute rest
300 COOL DOWN
300 freestyle