Thursdays are stroke technique. Since Monday’s focus was breaststroke, I supposed I could have focused on that. I didn’t. Why? Perhaps I burned myself out on the breaststroke. (shrug) Instead, I focused on freestyle.

Lift the entire workout, take only portions of it, alter as you need for your fitness/speed level. Also, change the drills for ones that work for you. It’s all flexible.

55-minute swim workout, stroke technique

500 warmup (~7:25 min)

Warmup (600 yds, 10:40 min)
4 x 50
R1 on 1:00:
25 underwater front pull/25 free
R2 on :50
25 closed fist/25 free
R3 on :50
25 head up free/25 free

Main set (1650 yds, 27 min)
3 rounds of 4 x 125 on 2:00
R1: 25 underwater front pull/100 free
Easy 50 on 1:00

R2: 25 closed fist/100 free
Easy 50 on 1:00

R3: 25 head up free/100 free
Easy 50 on 1:00

Bonus set 2x (300 yds, 5 min)
100 sprint
get time, push off into an easy 50

150 warm down

Total yards: 3200