Focus on technique.
Warm up:
*200 swim
Main Set:
*4x100; 25 freestyle, 25 drill, 50 freestyle all base +20"
*150 kick at your own pace
*4x50 freestyle base +10"
Today try the 10 kicks per side freestyle drill. For the 25 drill part of the 100 kick 10 kicks on your right side then take a stroke and kick 10 kicks on the left side. This drill is designed to help you develop an understanding of the importance of staying streamlined throughout your stroke. When you are on your side there is less horizontal area (drag) to pull through the water; you have to do less work. After the drill set do an easy 150 kick then really concentrate on rolling to your sides when you do the last set of 4x50. Test out how it feels; it may feel exaggerated, and believe it or not, that's probably how it should be!
Cool down:
*100 freestyle
*50 breast stroke
*50 backstroke
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