Build a Better Freestyle, Piece by Piece

Six drill blocks that build your freestyle piece by piece — drills are the workout.

Build a Better Freestyle, Piece by Piece. Six drill blocks that build your freestyle piece by piece — drills are the workout. Focus: technique. Pool: 25 m. Total: 900 m. About 23 minutes. Blocks: 150m Easy Swim 150 m zone: GA1. 1 rounds of: 2×50 Catch-Up 50 m zone: TU. Rest 20 s. 2×50 6-Kick Switch 50 m zone: TU. Rest 20 s. 2×50 Fingertip Drag 50 m zone: TU.

Rest 20 s. 2×50 Zipper 50 m zone: TU. Rest 20 s. 2×50 Single-Arm 50 m zone: TU. Rest 20 s. 2×50 Catch-Up Swim 50 m zone: TU. Rest 20 s. 100m Easy Swim 100 m zone: GA1. Rest 20 s. 50m Easy Cooldown 50 m zone: ReKom. Open this workout in the free builder to customize reps, rest, zones, and export to PDF or Garmin. See every zone with the Swim Interval Calculator.

Check pace and splits with the Swim Pace Calculator.