Easy Warm Up - 300 yards freestyle focus on ...S T R E T C H
and R E A C HMain Set #A - Drills
200 yd slide glide - one arm out - switch sides every 50 yds
200 yd KETCHUP - slow, deliberate glide; catch 'finish' arm up to glide arm. Switch
200 yd Freestyle
200 yd Fingertip drag
200 yd pull (focus on reach!)
Main Set #B
100 x 6 Freestyle 30 second rest
Cool Down
300 x Freestyle - Deliberate stretch and glide
Total = 2,200 yards
For swim caps, see Coach
For Sports Drink, see Coach
For swimwear, see coach
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