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
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
