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Breakwater Freestyle 2: Distance
Session 2: Stroke Rate

In this session we focus on increasing stroke rate. It's not enough to have a long stroke - your speed is the product of stroke rate times stroke length.

During the week your training focus will be to learn your best steady pace for the 200 (the time for each 50 should not vary by more than 5%).

Class Workout - 2500 yds
Warm Up100 fs easy
100 as 4 X (25 kick on side, 25 fs)
100 fs moderate
Drill 2 x (100 as drill 50, fs 50 +20s)
First 100 Drill: Scull sitting on kickboard
Second 100 Drill: Scull #1
Main 1

Mental focus: increase your stroke rate by speeding
up all aspects of the stroke except for the pull.
Repeat this freestyle set three times, using:
   1: paddles & pull buoy
   2: pull buoy
   3: no tools
2 X (150 fs moderate + 10s,
       100 fs fast + 10s,
       50 fs max + 10s)

Main 23 X 200 at best steady pace + 120
Cool Down300 very easy

 

See the class dropbox folder for additional workouts to be done this week.

Back to the Freestyle 2 program page.

 

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