MIT Tri Club Home

Rotation - Workout

Objective: Get even rotation, especially on the non-breathing strokes, where everyone tends to go flat.
More info on rotation: See the Swim Smooth Website article Rotation and body roll in freestyle swimming.

Total Distance = 2500 yards

Set 1 - Warm-up; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN1
Relaxed warm-up building to EN1. Focus on getting good rotation on non-breathing strokes.

Sets 2-7 - Even Sets: Drill 4x50 - Odd Sets: Swim 200 EN2 - total 1200 yards

2: 4 x 50 Extended Side Balance Drill (switch arms each length)
3: 1 x 200 Freestyle - Training Cat: EN2 (Olympic tri swim speed)
4: 4 x 50 - 6-1-6 Drill: About 6 kicks in side balance, single stroke to switch to other side
5: 1 x 200 Freestyle - Training Cat: EN2 (Olympic tri swim speed)
6: 4 x 50 - 6-3-6 Drill: About 6 kicks, then 3 consecutive strokes
7: 1 x 200 Freestyle - Training Cat: EN2 (Olympic tri swim speed)

Set 8 - Freestyle; Dist = 500 yards - HARD + Active Recovery
10 X 50 Freestyle on no rest - Training Cat: alternating EN3/REC
Swim alternating 50s hard/easy - regardless of intensity, always focus on rotation

Set 9 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC
Relaxed with hip driven freestyle

Totals by Stroke
2500 Yards Freestyle (100%)

Return to Focus Overview or return to Workout Directory.