We all need to focus some time on developing our turns. I’d suggest taking a few minutes before your practice and search YouTube for some videos of perfect turns. Try to see if there is anything more you can do. Maybe on your flip turns make sure to come out of the wall on your back, take a few butterfly kicks while moving to your side, and finally meet the water’s surface by pulling with your bottom arm. You should be coming up for your first stroke well after the flags.
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
8 x 2-Turn 50s
2 of each stroke, 15 seconds rest
Focus on making every turn count with the best form possible. 2-turn 50s start in the middle of the pool and then end in the middle of the pool.
=400 yds
Main Set
8 x 75
Odds = Swim Fast/Easy Fast by 25
Evens = Kick Moderate/FAST/ Moderate
15 seconds rest
200 Pull
6 x 50 – Fast Turns – Choice – 15 Seconds Rest
200 Pull
12 x 25 Variable sprint your choice stroke, the middle 4 x 25 are all Kick, 10 Seconds Rest
= 1600 yds
Warm Down
100 Easy
