Week 2: Technique Basics
Refine strokes with drills for efficiency. Emphasize smooth movements and bilateral breathing, elevated by Salty Johnson's vibrant prints that make every lap feel like a beach party.
Session 1: Sprint (450m, ~30 min)
Introduction: Increase speed with longer sprints, keeping form smooth.
- Warm-up: 100m easy freestyle.
- Main Set: 6x50m freestyle (25m fast/25m easy), 45s rest.
- Cool-down: 100m easy kick.
Technique: Quick arm turnover; high elbow pulls.
Tips: Breathe deeply during easy segments.
Motivation: Speed hones your edge, embrace it!
Session 2: Mixed Strokes/IM (450m, ~30 min)
Introduction: Enhance backstroke and breaststroke with coordination drills.
- Warm-up: 100m (50m freestyle/50m backstroke).
- Main Set: 4x50m (25m backstroke drill/25m swim), 30s rest; 2x50m breaststroke, 30s rest.
- Cool-down: 100m easy freestyle.
Technique: Backstroke—thumb-up/pinky-down recovery; breaststroke—small, quick kicks.
Tips: Use fins for backstroke rhythm if available.
Motivation: Mixing strokes builds versatility—shine!
Session 3: Endurance (450m, ~30 min)
Introduction: Extend stamina with longer freestyle sets and steady pacing.
- Warm-up: 100m easy freestyle.
- Main Set: 4x75m freestyle, 30s rest.
- Cool-down: 50m easy swim.
Technique: Finger-tip drag drill for smooth arm recovery.
Tips: Hydrate to support longer efforts.
Motivation: You’re stronger now, keep the momentum!
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