Technique &
ConditioningObjective: 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
Group | Slower 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. Return
to Workout Directory. | 