Swimming workout #16 Freestyle - Skills N' Talents
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This is our 16th episode and today we will focus on freestyle. We have two options for this workout, beginners and advanced. If you choose the beginner one you will swim 1, 150 meters or yards and if you choose the advanced one you will swim 2, 300 meters or yards.
We will begin with 10 arm circles with each arm and then 5 ankle circles on each side with each foot.
Then we will jump in and do 100 freestyle to warm up.
For the technique set we will do 4 x 25s beginners or 4 x 50s advanced of kick on our back.
Then the same distance of this drill. Resting: 20 to: 40 seconds after each 25
For the main set we will do 6 x 25s (6 x 100s advanced) freestyle breathing every 4 strokes. This will help you control your breathing while being a little more tired. Resting only: 10 to: 30 seconds after each 25.
Then do 8 x 50s (8 x 100s advanced) freestyle but trying to do at least 4 underwater dolphin kicks after each time you push off the wall. Resting: 20 to: 40 seconds after each 25
To finish this set do 100 Individual medley fast. challenge yourself here as this is the last hard thing on this workout. Rest a minute.
The last set is both technique and warm down do 4 x 25s of a drill of your choice. If you want ideas for drills check out the video that will appear at the end.
Finish with 2 x 50s easy (2 x 100s advanced) and stretch at the end for about 10 minutes Date: 2022-07-18
