Minnow workout: freestyle drill

1. Warm-up

• swim an easy 150
• swim 25 CATCH-UP DRILL
  • with both hands above the head (touching the top), pull with one hand, recover to the beginning, and touch the other hand; then, repeat with the other arm
• swim 25 FINGERTIP DRILL
  • during the recovery, keep the fingertips in contact with the surface of the water; this drill emphasizes body roll and a high elbow recovery

2. Kick set

• 4 x 25 kick (one 25 of each stroke)

3. Main set (do 4 times; try to do each descending-- each of the four times is a little faster than the one before)

• 200 freestyle pull (moderate pace, work on distance per stroke and streamling off the turns -- 6 minute interval)
• 100 moderate stroke (4 minute interval)
• 100 easy swim (2 minute interval)
• 50 moderate swim (1 minute interval)

4. Warm-down

• 200 easy swim