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Freestyle Technique Drills & Workouts

Home / Tri Swim Success / Welcome, Clinic Overview, Introductions / Freestyle Technique Drills & Workouts

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

Practices for Week 1

Week 2

Drill #2 – Side Kicking Drill

Drill #3 – Shark Fin Drill

Drill #4 – Hip Rotation

Practices for Week 2

Week 3

Drill #3 – Shark Fin Drill

Drill #4 – Hip Rotation

Drill #6 – Slide & Rotate

Practices for Week 3

Week 4

Drill #3 – Shark Fin Drill

Drill #5 – Cork Screw Drill

Drill #6 – Slide & Rotate

Practices for Week 4

Week 5

Breathing In Freestyle

Practices for Week 5

Week 6

Advanced Drills

Drill #8 – Fingertip Drag Drill

Drill #9 – Fist Drill

Practices for Week 6

Week 7

Drill #7 – 3/4 Catch up Drill

Practices for Week 7

Week 8

Drill #10 – One-Arm Drill

Practices for Week 8

12 Week Triathlon Swim Training Plans

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