Warm up
see pre-set
Skills & drills
Switch Drill
This drill allows you to fully focus on your timing since you can visually see when your arm is coming back. During the switch drill your recovery phase is underwater. You pull, and at the same time your other arm comes back under water.
How to do it
- Kick on your stomach with both arms in front
- Pull through with one arm. Bring it back under water
- Once the hand is exactly under your face, the other arm starts the pull-through
- Continue this cycle
Focus points
- By using a snorkel, watch closely when your hand is in front of your face
- Only then you start your catch with the other arm
- Repeat this movement until the rhythm feels natural to you
Coach tip
Alternate this drill with the shoulder tap drill. This helps you change your timing of your pull and start gliding through the water much easier.
Coach tips
COACH TIP
The better your timing is, the more energy you save, especially when you swim a longer distance. Try to turn your head to breathe when your arm is halfway during the pull-through, and turn your head back when you're halfway the recovery of that same arm. Your freestyle becomes smoother and breathing easier with a correct timing. Apply what you practiced during the drills in your freestyle stroke. Timing is crucial in swimming, got to time it right!
Pre set
1 ROUND
distance: 700
| stroke | pace | rest | |
|---|---|---|---|
| 1 x 300M | Choice | Easy | 20s |
| Warm up. Mix strokes and kick/pull. | |||
| 4 x 50M | Drill | Easy | 20s |
| 25 drill: switch drill (video) + 25 freestyle. | |||
| 4 x 50M | Drill | Easy | 20s |
| 25 drill: shoulder tap (see instruction) + 25 freestyle. | |||
| rest after round: 0s | |||
Main set
3 ROUNDS
distance: 1500
| stroke | pace | rest | |
|---|---|---|---|
| 1 x 200M | Freestyle | Easy | 20s |
| Focus on correct timing. | |||
| 1 x 150M | Freestyle | Build-up | 30s |
| 150 as 100 easy + 50 steady | |||
| 1 x 100M | Freestyle | Steady | 30s |
| Focus on your stroke length. | |||
| 1 x 50M | Choice | Easy | 20s |
| Recovery | |||
| rest after round: 60s | |||