Once again we are focusing on one stroke, Freestyle. So grab YouTube, a video camera, a fiend and head to the pool. focus on long strokes, kicking from your hips, breathing every 3 strokes, and high elbows to name a few.
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
Main Set
3 x (300 Pull + 150 Build + 50 FAST for time) – 30 seconds rest after each round, 15 seconds rest after 300/150.
= 1500 yds
Warm Down
100 Easy
