Warmup:

200 Free Swim

200 IM Kick/Drill

Skill Development - Freestyle Breathing:

Video: https://youtube.com/shorts/eK-LCGfA5oM?si=r6pUBskFphQKZl7I

Drills - do around 4x25's of each:

Kickboard Drill: Right-Arm Only

Kickboard Drill: Left-Arm Only

Single-Arm Swim (Right) w/ Opposite Arm Extending out in front [breathing every 2]

Single-Arm Swim (Left) w/ Opposite Arm Extending out in front [breathing every 2]

Swim - Breathing every 3

Swim - Breathing every 2 (ODDS: Right-Side; EVENS: Left-Side)

FOCUS ON:

"Pulling into the breath"

"Starting head turn as soon as underwater pull begins"

"Moving head as little as possible"

"do NOT look forward before you breathe"

"as soon as you take a breath, get head back to neutral position ASAP"

Main Set: (get fins & drag socks ready)

5x50's Freestyle (1:00) [1-3: Drill/Swim; 4: Swim w/ Perfect Technique; 5: Sprint] w/ Wiffle Ball

10x50's Freestyle (:45) [or 9x50's (:50); or 8x50's (:55); or 8x50's (1:00)]

75 Drill (2:00) [3 Pull, 6 Kick Switch]

200 Freestyle Sprint from Blocks

25 Free Swim - Active Recovery - Perfect Technique

FINS ON (2:00)

5x50's Freestyle (:50) [1-3: Drill/Swim; 4: Swim w/ Perfect Technique; 5: Sprint] w/ Wiffle Ball & FINS

16x50's Freestyle (:40) [or 14x50's (:45); or 13x50's (:50); or 12x50's (:55)] w/ FINS

50 Drill (2:00) [3 Pull, 6 Kick Switch]

200 Freestyle Sprint w/ FINS

FINS OFF; DRAG SOCKS ON (2:00)

3x50's Freestyle Swim (1:20) - get used to Drag Socks

12x50's Freestyle (:55) [or 11x50's (1:00) or 9x50's (1:10) or 8x50's (1:20)] w/ Wiffle Ball & Drag Socks

1:00 rest

100 Free Sprint w/ Drag Socks