The Full Freestyle Checklist in Eight Drills

The Full Freestyle Checklist in Eight Drills. A thorough skill day — eight drill blocks covering every freestyle fundamental. Focus: technique. Pool: 25 m. Total: 1100 m. About 26 minutes. Blocks: 200m Easy Swim 200 m zone: GA1. 1 rounds of: 2×50 Side-Kick 50 m zone: TU. Rest 20 s. 2×50 6-Kick Switch 50 m zone: TU. Rest 20 s. 2×50 Catch-Up 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 Sculling 50 m zone: TU. Rest 25 s. 100m Easy Swim 100 m zone: GA1. Rest 20 s. 100m Easy Cooldown 100 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.