Today's mission

Freestyle technique

40 min Swim technique

Why this workout

Drills and relaxed swimming to improve efficiency for the 200 m freestyle.

Not in this week's plan — completing it won't count toward the weekly total.

The plan · 4 blocks

1
Pool warm-up
Warm-up
Easy freestyle mixed with backstroke or breaststroke. Focus on relaxed breathing and long strokes.
- 200 m
- 7:00
- RPE 3
2
Technique drills
Main set
Alternate 25 m of drill (catch-up, fingertip drag, side kick) with 25 m of smooth freestyle. Count strokes per length and try to reduce it.
- 8 sets
- 50 m
- rest 20s
- RPE 5
3
Breathing pattern work
Accessory
Bilateral breathing every 3 strokes, relaxed exhale into the water.
- 4 sets
- 50 m
- rest 20s
- RPE 5
4
Easy swim down
Cool-down
Loosen off with easy, mixed-stroke swimming and shoulder mobility.
- 100 m
- 4:00
- RPE 2