I really needed this today to just focus on my stroke technique. The past few weeks have been kind of ugly as far as that goes. So, I pulled it back to basics and worked the technique. There were a few moments where it actually felt “right”. So, I’ll be working to expand those “moments” to the entire workout.

One of my SCAQ buddies from before the pandemic. After, he said, “I really need someone I can follow. We should swim together.” Hey, I’m game. 🙂

50-minute swim workout, free stroke technique emphasis

550 warmup (~8:00 min)

Warmup set 2x (600 yds, 10 min)
4 x 50 on :55 — 25 underwater recovery drill/25 freestyle
100 on 1:40

Main set (1600 yds, 25:20 min)
Focus on stroke technique
Inverse pyramid (600 yds, 9 min)
150 on 2:15
100 on 1:30
50 on :45
50 on :45
100 on 1:30
150 on 2:15

4 x 50 on :55 — 25: 10 strokes on side, face in water, arm out, breathe when you pull to switch sides. Focus on the catch and activating the hips/25 free

Repeat, but start the pyramid with the 50 and go up.

Short sprint set (100 yds, 2:40 min)
4 x 25 sprint on :40

50 sprint

50 warm down

Total yards: 2950