Setup Focus

Objective: Get into a good setup position before starting each stroke - if you don't, it's difficult to perform an efficient stroke. You should achieve the setup position just as your leading arm reaches full extension in the water. You should be rotated 45-60 degrees, and your hips and shoulders on the same side should be connected and parallel to the surface. The hand of your extended arm should be lower than your lower shoulder.

Set 1 - Warm-up; Dist = 400
1 X 200 Freestyle Swim
1 X 200 Freestyle pull with pull buoy

Set 2 - Vertical Kicking Drill; Dist = 8 minutes, call it 400
8 x (45s kick + 15s rest), vertical kicking
  1 & 2: focus on minimal knee bend, count 3 kicks per second
  3 & 4: rotate one quarter turn to right every other third kick
  5 & 6: rotate one quarter turn to the left every other third kick
  7 & 8: rotate in alternate direction every third kick

Faster Group

Slower Group

Set 3 Drill & Swim; Dist = 2000

Repeat 2 times:

4 X 50 9-3-9 Drill + 10s rest
4 X 200 FS + 15s rest

Set 3 Drill & Swim; Dist = 1600

4 X 50 6-1-6 Drill + 10s rest
4 X 150 FS + 15s rest
4 X 50 9-3-9 Drill + 10s rest
4 X 150 FS + 15s rest

Set 4 - Cool-down; Dist = 400
1 X 400 Freestyle Swim - Cat: REC
Recovery with focus on relaxed 6-beat (or 2-beat) kick

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