Warm up
see pre-swod
Skills & drills
Shoulder Tap
This drill allows you to focus on having a narrow recovery with a good rotation. Swim freestyle with a slight pause at the point where your arm is halfway through the recovery phase and tap your shoulder.
How to do it
- Start swimming freestyle with a strong kick
- Let the elbow lead the recovery when your hand exits the water
- Touch your shoulder with your hand, but keep your elbow above your hand
- Continue the recovery and make a clean entry
- Repeat this cycle on both sides
Focus points
- Your elbow should point towards the ceiling
- Relax your lower arm while touching your shoulder
- Breathe in when your hand exits the water, turn back before touching the shoulder
Coach tip
Once you start swimming freestyle with a narrow recovery, your stroke should become easier and smoother. Alternate with the Zipper drill to keep practicing.
Coach tips
COACH TIP
This workout is all about maintaining your pace over longer distances. Finding your 'steady pace' is something of 'trial and error'. Experiment with your pace over the 4 rounds, start out a bit slower and build your pace round by round. Your effort should be 7 out of 10.
Pre set
1 ROUND
distance: 600
| stroke | pace | rest | |
|---|---|---|---|
| 1 x 200M | Choice | Easy | 30s |
| warm-up: mix strokes | |||
| 4 x 50M | Freestyle | Build-up | 30s |
| from easy to steady pace | |||
| 4 x 50M | Drill | Easy | 30s |
| 25 drill: Shoulder Tap + 25 freestyle (see video) | |||
| rest after round: 0s | |||
Main set
4 ROUNDS
distance: 1600
| stroke | pace | rest | |
|---|---|---|---|
| 1 x 200M | Freestyle | Steady | 15s |
| 3 x 50M | Freestyle-pull | Steady | 15s |
| engage the core by pointing your toes | |||
| 1 x 50M | Freestyle-pull | Recovery | 30s |
| rest after round: 60s | |||