BASIC FREESTYLE WORKOUTS

 

Freestyle is the core of swimming. As strokes go, it's fast and efficient. And, if you can swim freestyle, you can easily branch out into the other swim strokes as well. Here are several workouts that include skill-development sets that are crucial to a strong freestyle. New and experienced swimmers should both practice the fundamentals of balance and rotation, early vertical forearm, pacing, developing multiple speeds, bilateral breathing, and more.

 

For help or more workouts, contact Sage Training.

Balance & Rotation +Pacing

Total: 3000y

WU- 4x100 s/k/p/s

Set 1- Balance and Rotation

2 x 25 side kick (flutter kick)

2 x 50 6-kicks-roll drill

2 x 25 side kick (flutter kick)

Main Set- Pacing and Speed

10 x 100 Fr - all same pace!

Sample Intervals:

Hard - @2:30            

Harder - @1:50             

Hardest- @1:30

200 Fr EZ- focus on technique, especially rotation

Rest :20

         9 x 50 Fr descend 1-3, 4-6, 7-9

Sample Intervals:

Hard- @ 1:40             

Harder- @1:10         

Hardest- @:50

100 Fr EZ- Rest :20

3 x 50 Fr kick descending- Rest :15

2 x 100 pull- focus on rotation- Rest :15

WD- 300 Fr EZ

 

Early Vertical Forearm
+Work in All Energy Systems
Developing Multiple Speeds

Total: 1600/2700y

WU-3 x 100 s/k/p

Main Set- Developing Multiple Speeds

2x for advanced[

3 x 100 Fr descending

Sample Intervals:  

Hard- @2:25         

Harder- @2:10       

Hardest- @1:45

3 x 100 Fr ascending 

Sample Intervals:  

Hard- @2:25         

Harder- @2:10       

Hardest- @1:45

200 Fr EZ- w/ bilateral breathing 

Sample Intervals:  

Hard- @4:40         

Harder- @4:20       

Hardest- @3:20                           

4 x 50 Fr build

Sample Intervals:  

Hard- @1:00         

Harder- @:50       

Hardest- @:45

4 x 25 Fr sprints :50 :40 :30

Sample Intervals:  

Hard- @:50         

Harder- @:40       

Hardest- @:30

WD- 2 x 100 EZ

Bilateral Breathing

Total: 1900/2700y

WU: 4 x 100 s/k/p/s

Set 1: Early Vertical Forearm

100 Fr pull- pay attention to your natural stroke

2x50 1-arm Fr- apply elbow bend, early catch and pull stright through

2 x 50 Catch-Up Drill

100 Fr pull

 

Main Set: Freestyle in All Energy Systems        

4 x 50 Fr Sprint

Rest 2x swim duration

3 x 100 at 75-80% effort 

Sample Intervals:

Hard- @2:20             

Harder- @2:00               

Hardest- @1:50

2 x 300 @ 75% effort for advanced; 1 x 300 @ 70% for beginners

Sample Intervals:

Hard- @6:40             

Harder- @5:40               

Hardest- @4:50

For advanced:

500 at 60% effort 

Sample Intervals:

Hard- @11:30             

Harder- @10:00               

Hardest- @8:40

WD: 3 x 100 s/p/k

Contact
sagetrainingmultisport@gmail.com

Tel: 801-829-1495

Salt Lake City, UT

Total: 2300y

WU: 3 x 100 s/k/p

Set 1: Breathing

2x[

50 Fr- Left-arm only/Right-arm only

50 Fr- Breath L only/Right only

50 Fr- Breath every 3rd or 5th stroke

50 Fr- no breath on 1st stroke off wall

Set 2: Kick Variation

200 Fr kick w/ Fins

2x[

50 Fr kick-slow,soft

50 Fr kick- hard, fast

Main Set: 

250 Fr- change breathing pattern every 25y 

Rest :20

3 x 100 Fr- descending times

Sample Intervals:

Hard- @2:10             

Harder- @1:55               

Hardest- @1:40                           

100 Fr EZ w/ bilateral breathing

Rest :20

3 x 100 Fr- ascending times 

Sample Intervals:

Hard- @2:10             

Harder- @1:55               

Hardest- @1:40                          

4 x 50 Fr- build speed in each

Sample Intervals:

Hard- @1:20             

Harder- @1:05             

Hardest- @:50                           

WD: 300 Fr EZ

  • Wix Facebook page

Created with Wix.com

This site was designed with the
.com
website builder. Create your website today.
Start Now