1050 Yards Free

Day 4

Focus: Free Style, active kick, breathing technique

Warm Up:

50 Free

25 Kick

25 Pull

50 Free 150

Workout:

Kick Drills against edge for speed

Kick drills against the wall for speed are when you extend your arms against the wall, and kick has hard as you can for 15 seconds, then rest for 30 seconds. Repeat a half dozen times. If you feel stupid doing this in a lap lane, take a kick board, and all out sprint kick for 15 seconds, then regular kick for the next 30, then all out kick for 15, regular for 30, for 6 total cycles. Concentrate on making sure that your legs are moving with economy of motion, and add the speed component. You want to make sure that you are kicking up a big splash with the sprint portion of things.

Walking Pull drills

Walking pull drills are when you walk the shallow half of the pool while bent at the waist, and practice good arm stroke and breathing to either side. When you get to the drop off, add the kick. Opposite thing on the way back, swim first half, walk second half. Concentrate on perfect breathing technique and making sure your elbows are high and fingers enter the water at an angle.

4 x 25 as Pull, Free, Pull, Free 250

2 x 50 Catch Up 350

Catch up is when your stroking hand enters the water, and THEN you pull with the other hand. In other words, the stroking hand catches up to the lead hand.

4 x 25 as Kick, Free, Kick, Free 450

2 x 50 Fist Free Drill 550

Fist Free is when you swim a freestyle with your hands in fists. It makes you adjust your body to not having that extra oomph that your hands as a pulling mechanism gives you, and makes you realize that your hand position and fingers really do have a lot to do with good stroke.

2 x 50 3 Pull Edges 650

3 Pull Edges are what we did when we exaggerated the rolling motion of the torso, all the way up to the side on the right, then up to the side on the left, then up to the side on the right, THEN breathe. So only breathe every 3 strokes.

50 Swim 700

4 x 25 as Kick, Pull, Kick, Pull 800

Cool Down:

50 Swim

25 Kick

25 Pull

50 Swim 1050