Week 1
Intro / Freestyle Technique Drills
Treading Water
Kicking For Freestyle
Drill #1 – Vertical Kicking
Learning to Swim on Your Side
Pre Drill – Finding Your Balance Point
Drill #2 – Side Kicking Drill
Week 2
Drill #3 – Shark Fin Drill
Drill #4 – Hip Rotation
Week 3
Drill #6 – Slide & Rotate
Week 4
Drill #5 – Cork Screw Drill
Week 5
Breathing In Freestyle
Week 6
Advanced Drills
Drill #8 – Fingertip Drag Drill
Drill #9 – Fist Drill
Week 7
Drill #7 – 3/4 Catch up Drill
Week 8
Drill #10 – One-Arm Drill
12 Week Triathlon Swim Training Plans
