The focus today was on freestyle stroke technique and connecting the hips/core to the catch. I was watching a video this morning of Jason Lezak swimming that was specifically talking about this. There weren’t any drills connected to this, so I focused on that connection, even during the warmup. When I did that, I actually felt the stretch from my hips up my sides. When I felt that connection, the stroke was effortless. And that’s what the workout was about today, even during the main set. So, a lot of mindful swimming rather than actual drills.

Adjust as needed, of course.

55-minute swim workout, Thursday stroke technique

500 warmup (~7:20 min)

Warmup set 2x (600 yds, 11:20 min)
8 x 25 on :30
R1: focus on linking hips to the catch and pull
R2: catch up

100 on 1:40

Main set 2x (1900 yds, 26:20 min)
4 x 100 on 1:30
4 x 75 on 1:10
4 x 50 on :45
50 easy on 1:00

30 second rest

Sprint 100

200 warm down

Total yards: 3300