April 22, 2018 – Swim

April 22, 2018 – Swim


Warm up:
Swim, easy 200 yards – mix up the strokes

Kick, easy 4×25 yards – 15 seconds recovery between 25s. Focus on kicking from the hips and keeping your toes pointed to reduce drag.

Main Set:
Swim, drill 4×25 yards – fingertip drag drill (10 seconds recovery between 25s)
Swim, drill 4×25 yards – thumb to thigh drill

Swim, pull with a buoy – 4×75 – focus on length per stroke

Swim, moderate pace 4×100 yards – focus on a long smooth stroke through the water.

Swim, FAST pace 2×25 yards – give yourself plenty of time to recover between 25s.

Cool Down:
Swim, easy 200 yards – mix up the strokes


Fingertip drag: Swim freestyle normally, but during the recovery phase drag the tips of your fingers through the water. This drill emphasizes the high elbow recovery.

Thumb to thigh drill: this drill will help facilitate a proper and complete underwater pull. To perform this drill, when swimming, lightly drag your thumb past a spot down on your thigh. this will ensure that your arm is extended behind you. As you practice this skill you will develop the muscle memory of a full and complete pull during your freestyle swim stroke.