GoSwim Gold
Print this entryWorking All the Strokes, But Mostly Freestyle
WARMUP: 400
WARMUP SET: 200
8 X 25 with fins
Odds: Head-up freestyle with wide hand entry to halfway, then finish with head-down freestyle and wide hand entry.
Evens: Dolphin on your back with left hand in the air for half a length, then right hand in the air for half a length
KICK/FREESTYLE SET: 500
Beginner lane can wear fins for the entire set (substitute dolphin for breast kick).
Rest :10 after the 25s and :15 after the freestyles.
Focus on freestyle = Breathe every 3 on first length of every swim, then focus on extending front to back on each stroke.
25 dolphin kick on your back
50 free
25 flutter kick on your back
75 free
25 breast kick on your back
100 free
25 breast kick on your back
75 free
25 flutter kick on your back
50 free
25 dolphin kick on your back
TEMPO TRAINER SET: 600/400
3 X 200 with fins, alternating 25 backstroke/25 freestyle
Beginner lane substitute 8 X 50 (25 back/25 free) for 3 X 200.
Swim the entire set with the TT at one setting that works for both back AND free (probably somewhere between 1:05 and 1:25).
IM/FREE SET: 650
Beginner lane can wear fins.
Rest :10 on the 25s and :15 on the other swims (faster lanes try to hold a 30-second base per 25 on the entire set).
All lanes: take an extra 30 seconds rest before the final 50 free, and this one is FAST for time.
Freestyle focus = Bump up your breathing by one stroke on the first length, then breathe as much as you want on second length.
25 fly
50 free
25 back
50 free
25 breast
50 free
25 free
100 IM
25 free
50 free
25 breast
50 free
25 back
50 free
25 fly
50 free
WARMDOWN: 200
Masood
Glenn Mills
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