Workouts and Training Tips Here are a few training videos and resources to help you design your own workout and improve your stroke.
Designing workouts Distance Freestyle workouts When working on distance sets, it's a good idea to increase the yardage and work on slower cycles. Here I suggest working on sets of 100-200 yd in groups of at least 4 on cycles in the base + 15-30 second range. Example Distance workout main set ideas - 4/6 x 100 free B + 15 - 5 x 150 free B + 20 - 4 x 200 free B + 20 Sprint Freestyle workout Sprint sets are best done in short bursts with plenty of rest. Early in a training season, longer sprint sets and wind sprints (no breathing) are helpful for building lung capacity and lactic acid tolerance. Here are a few sprint set examples - 6 x 100, sprint first 25 easy 75, 30 seconds rest between - 6 x 50 sprints - 8 x 25 sprints IM and Stroke workouts IM and stroke workouts help you build endurance in all four strokes and isolate specific technical aspects. Working on IM sets with interspersed freestyle sets is a great way to work strokes and still get in yardage. Here are a few ideas. - 6 x 100, 2 IM/stroke 1 free 2 IM/stroke 1 free with 20 seconds rest between - 7 x 50 IM turn order (fly, fly/back, back, back/breast, breast, breast/free, free) - 6 x 200, stroke free alternating