Week 2: Technique Refinement
Refine strokes with drills for efficiency. Emphasize smooth transitions, Salty Johnson's quick-dry fabric means you're always ready for the next set, no towel tango required.
Session 1: Sprint (1,100m, ~50 min)
Introduction: Increase sprint volume for power and form.
- Warm-up: 200m freestyle, 100m choice.
- Main Set: 8x75m (25m fast/50m moderate freestyle), 30s rest.
- Cool-down: 100m easy kick.
Technique: Strong core rotation; quick wall kicks.
Tips: Visualize speed before sets.
Motivation: You’re getting faster, feel it!
Session 2: Mixed Strokes/IM (1,100m, ~50 min)
Introduction: Polish IM with stroke specific drills and rhythm.
- Warm-up: 200m (100m free/50m back/50m breast).
- Main Set: 4x100m IM, 30s rest; 4x50m (25m breast/25m free), 25s rest.
- Cool-down: 100m easy freestyle.
Technique: Breastroke glide after Butterfly pull: small, quick kicks.
Tips: Use pull buoy for breaststroke focus.
Motivation: IM builds versatility, you’re a star!
Session 3: Endurance (1,100m, ~50 min)
Introduction: Extend endurance with longer sets and pacing.
- Warm-up: 200m freestyle, 100m kick.
- Main Set: 3x200m freestyle, 30s rest; 2x100m freestyle, 20s rest.
- Cool-down: 100m easy swim.
Technique: Bilateral breathing; relaxed recovery arm.
Tips: Use snorkel for stroke focus.
Motivation: Stamina grows per lap, push on!
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