Minnow workout: aerobic

Try to do the workout for your best non-freestyle stroke, but you can swim it freestyle if you want, and work on pacing.

1. Warm-up

• 200 easy swim
• 100 pull
• 2 x 100 drill
  • One Arm Backstroke Drill: hold the non-working arm next to the body for 50 then switch arms; focus on body roll, rotating shoulders and hips together, and eveloping strength with a deep pull
  • 2+2 Breaststroke Drill: do 2 strokes breaststroke with kick then 2 strokes butterfly with dolphin kick, keeping the rhythm going; the drill works on the similarities between the strokes (undulation, outsweep catch on the pull)
  • Butterfly drill: do 3 dolphin kicks and 1 arm pull; this drill works ont he recovery of the arms -- keep them parallel to the surface of the water; entry should be shoulder-width
  • Freestyle Drill: do either the Fist Drill (hands closed in a fist while swimming) or the Catch-up Drill (leave one arm extended, not starting the pull until the other arm has fully recovered); swim 25 yards using the drill and count strokes then swim 25 yards normally and count strokes tryint to maintain the same stroke count

2. Main set

• 4 x 50 on 1:20, then 4 x 50 on 1:05 (adjust interval so you swim at a conversational pace)
• 4 x 50 on 1:15, then 4 x 50 on 1:05
• 4 x 50 on 1:10, then 4 x 50 on 1:05
• 4 x 50 on 1:05, then 4 x 50 on 1:05

3. Warm-down

• 300 easy swim