Middle-distance swimming emphasizing form and technique.
Warm up:
*100 swim
*50 kick
*50 pull
Main Set:
*2x200 freestyle base +15"
*150 easy pull with 1' rest
*4x75 drill (fingertip drag) 10" rest
Today we will introduce a new type of set: drills. Drill sets should be used to improve technique, so really focus on your form during these sets. Don't be concerned with the time intervals. Today try fingertip drag drill. In this drill you swim freestyle as you normally would except you let your fingertips drag through the water instead of having them glide above the water's surface. This drill is designed to help you focus on maintaining high elbows throughout the recovery phase ( when your arm is out of the water) of your stroke. High elbows will help maximize stroke efficiency and power. This set is your last for today so exercise maximum concentration and effort with little attention to the interval!
Cool down:
*100 swim
*50 backstroke
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