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Objective: One-arm drills are great for delveloping economy in your freestyle stroke.
Faster and slower lanes both: Drill slowly and mindfully. Swim smoothly.

Total Distance = 4000/2400 yards

Set 1 - Warm-up; Dist = 400 yards
1 X 400 Freestyle Swim - Start slow and build to steady-state endurance pace.

Set 2 - Main Set: Single Arm Drill and Freestyle - Drill slowly, swim smoothly.

Faster GroupSlower Group

Repeat the main set 6 times; Dist=2400

Drill slowly, swim FS smoothly.
For 1-arm drills change arms at each wall.
Repeat 6 times:

1 x 50 1-arm - unused arm out front + 10s rest
1 x 50 1-arm - unused arm at side - + 10s rest
1 x 100 FS hard + 30 seconds rest
1 x 200 FS moderate pace + 20 seconds rest

Repeat the main set 6 times; Dist=1800

Drill slowly, swim FS smoothly.
For 1-arm drills change arms at each wall.
Repeat 6 times:

1 x 50 1-arm - unused arm out front + 10s rest
1 x 50 1-arm - unused arm at side - + 10s rest
1 x 200 FS moderate pace + 20 seconds rest

Set 3 - Cool-down; Dist = 400 yards
1 X 400 FS - focus on long, relaxed strokes.

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