Technique Phase I

Hey !

This 4 week training program combines technical and physical fitness to build an efficient stroke. At the conclusion of the Technique Phase I, you will unlearn those bad habits with your current freestyle, and replace them with helpful ones that will, in the long run, make you go faster.


Day 1 – Vertical kicking 10 minutes. Start with sets of 20 seconds on, 10 seconds rest. Move the kicking time up, try 30 seconds, then 40, etc. Experiment with rotating your hips slightly, then rotating back as you get more comfortable with this drill.



Then move to:
6 x 25’s kicking on your back. Keep the water around your face and lean on your upper back.
6 x 25’s kicking in your balanced point. Start with kicking on your back, then rotate your hips slightly so that one arm is out of the water. The other arm extends forward, shoulder to the back of your head and keep the water surrounding your face. Alternate 25 left side, 25 right side.
Rest- :10 between 25’s

12 x 50’s kicking on your side with fins (if you have them) Odd 25’s: Left side kicking. Even 25’s: Right side kicking.
Rest= :10-15 between 50’s


Day 2 – Start with 10 minutes of vertical kicking again. See if you can continue to move up your time little by little.

Then:
4 x 50’s kicking on your back

4 x 50’s kicking in your balanced point

6 x 100’s kicking on your side. Odd 25’s: Left side kicking. Even 25’s: Right side kicking.
Rest :15-20 between 100’s


Day 3 – Start with 10 minutes of vertical kicking. Challenge yourself and make sure to focus on using upper leg muscles and minimizing the knee-bending.



Then:
4 x 50’s kicking on your back

4 x 75’s kicking in your balanced point (alternating sides per 25)

4 x 150’s kicking on your side Odd 25’s: Left side kicking. Even 25’s: Right side kicking.
Rest :15-20 between 150’s

Day 1 – 6 x 25’s kicking on your back. Keep the water around your face and lean on your upper back.
6 x 25’s kicking in your balanced point. Start with kicking on your back, then rotate your hips slightly so that one arm is out of the water. The other arm extends forward, shoulder to the back of your head and keep the water surrounding your face. Alternate 25 left side, 25 right side.
Rest= :10 between 25’s

8 x 50’s kicking on your side with fins (if you have them). Odd 25’s: Left side kicking. Even 25’s: Right side kicking
Rest= :10-15 between 50’s

8×50’s. Start in the kicking on your side position, but lift your elbow up towards the sky, and drag your hand through the water until it reaches your goggle line (or until you’ve made a shark fin). Slide the hand back down, roll onto your back, grab some air and repeat. Keep thinking about keeping your eyes looking directly at the pool bottom.
Rest= :10-15 between 50’s

8×75’s. 1st 25 Kick as in previous set, 2nd 25 Shark Fin drill, 3rd 25 swim freestyle and concentrate on keeping the elbows high and head from moving. Make sure to do equal lengths on your left and right sides.
Rest= :10-15 between 50’s


Day 2 – 300 alternating kicking on your back and kicking in your balanced point


4 x 100’s kicking on your side with fins. Odd 25’s: Left side kicking. Even 25’s: Right side kicking.

Rest= :10-15 between 50′s


3 x 150’s shark fin drill (as in day 1).
Rest= :20 between each 150


Day 3 – 

3 x 100’s kicking in your balanced point, alternating sides by 25.
Rest= :10-:15
400 kicking on your side with fins, alternating sides by 25.
Rest= :30


3 x 200’s shark fin drill (as in day 1 & 2).
Rest= :20 between each 200

Day 1 – 
WARM UP: 300 yards or meters, your choice

Set #1: 5×25’s (or 50’s), hip rotation drill as in the video. Notice when you bring your head back down after breathing that your hips rise back up towards the surface. Keep the kick light and use fins as needed.

Set #2: 5×100’s. First 50 is Shark Fin drill (as in Practice #2), second 50 is done as follows: Start as if you are doing shark fin drill, but instead of bringing the hand back after making the shark fin, slice the hand forward (right about at the goggle line) and at the same time, rotate the hips to the other side, and swivel your head to face up position, arm extended. When doing this drill, one arm should be moving forward while the other one moves back. You should never end up with both arms out in front of you. Take a few breaths and repeat on the other side.

Set #3: 12×50’s. First 25 is a repeat of the drill you did in Set #2. The second 25 is as follows: Start as if you are doing the drill in Set #2, but instead of rolling to face up, roll your hips to 90 degrees, pause and repeat in the other direction, rolling to face up on the side you started. Now you have completed a “double switch.”

Set #4: 6×100’s. First 50 is a “triple switch;” just add one more switch to the last drill. Second 50 is freestyle, focus on your hand entering in near your goggle line (or a little above that point). Think: Slice and Rotate. In other words, slice your hand through the water as you rotate your hips.

Total: 2125 Yards or Meters


Day 2 – WARM UP: 300 Your choice



Set #1: 5 x 50’s hip rotation drill as in the video. Notice when you bring your head back down after breathing that your hips rise back up towards the surface. Keep the kick light and use fins as needed! Rest= :10-15 per 50.


Set #2: 6 x 100’s First 50 is Shark Fin drill (as in Practice #2), second 50 is done as follows: Start as if you are doing shark fin drill, but instead of bringing the hand back after making the shark fin, slice the hand forward (right about at the goggle line) and at the same time, rotate the hips to the other side, and swivel your head to face up position, arm extended. When doing this drill, one arm should be moving forward while the other one moves back. You should never end up with both arms out in front of you. Take a few breaths and repeat on the other side.
Rest= :15-:20



Set #3: 6 x 50’s. First 25 is a repeat of the drill you did in Set #2. The second 25 is as follows: Start as if you are doing the drill in Set #2, but instead of rolling to face up, roll your hips to 90 degrees, pause and repeat in the other direction, rolling to face up on the side you started. Now you have completed a “double switch.” Rest= :10



Set #4: 6 x 100 First 50 is a “triple switch;” just add one more switch to the last drill. Second 50 is freestyle, focus on your hand entering in near your goggle line (or a little above that point). Think: Slice and Rotate. In other words, slice your hand through the water as you rotate your hips. Rest= :15

Total: 2050



Day 3WARM UP: 300 Your Choice



Set #1: 3 x 200’s alternating 50 Shark Fin Drill as before and 50 slice and rotate (see previous days & video for instructions). Rest= :20-30



Set #2: 2 x 300’s First 50 is a “triple switch;” just add one more switch to the last drill. Second 50 is freestyle, focus on your hand entering in near your goggle line (or a little above that point). Think: Slice and Rotate. In other words, slice your hand through the water as you rotate your hips. Rest= :20-:30



Set #3: 6 x 75’s First 25 is a repeat of the drill you did in Set #2. The second 25 is as follows: Start as if you are doing the drill in Set #2, but instead of rolling to face up, roll your hips to 90 degrees, pause and repeat in the other direction, rolling to face up on the side you started. Third 25 is a repeat of the second 25, only this time focus on your pull- keep your elbow up high as you pull back with each stroke. Rest= :15



Set #4: 6 x 100’s First 50 is a “triple switch;” just add one more switch to the last drill. Second 50 is freestyle, focus on your hand entering in near your goggle line (or a little above that point). Think: Slice and Rotate. Continue to put your focus on high elbows on your pull. Rest= :20



Total: 2550





Clarification:

The idea is this:

When learning this drill, just do one stroke at a time. So you perform the hand entry, rotation, then you are looking straight up with your face out of the water and your arm extended.

Start with this drill: https://member.triswimcoach.com/video-vault/hand-entry-stroke-rotate-drill/

When you start to get the hang of it, ad in another stroke before you go to your back and get your air.

Then, you can do 3 in a row, the “triple switch”, before you roll to get your air/take a break.


Additional 
practice for Week 3:

6 x 25’s kicking on your back. Keep the water around your face and lean on your upper back.

6 x 25’s kicking in your balanced point. Start with kicking on your back, then rotate your hips slightly so that one arm is out of the water. The other arm extends forward, shoulder to the back of your head and keep the water surrounding your face. Alternate 25 left side, 25 right side.
Rest= :10 between 25’s

8 x 50’s kicking on your side with fins (if you have them)
Odd 25’s: Left side kicking
Even 25’s: Right side kicking
Rest= :10-15 between 50’s

8×50’s. Start in the kicking on your side position, but lift your elbow up towards the sky, and drag your hand through the water until it reaches your goggle line (or until you’ve made a shark fin). Slide the hand back down, roll onto your back, grab some air and repeat. Keep thinking about keeping your eyes looking directly at the pool bottom. Rest= :10-15

8×75’s. 1st 25 Kick as in previous set, 2nd 25 Shark Fin drill, 3rd 25 swim freestyle and concentrate on keeping the elbows high and head from moving. Make sure to do equal lengths on your left and right sides. Rest= :10-15

5x 50’s, hip rotation drill as in the video. Notice when you bring your head back down after breathing that your hips rise back up towards the surface. Keep the kick light and use fins as needed.

Day 1 – WARM UP: 300 yards or meters. On Odd lengths, practice extending your arm straight ahead as you breathe. Remember: Look to the side as you breathe. Think of breathing with your core (belly button) instead of your head. Keep that elbow high on your pull. 
On even lengths, breathe every 3 strokes.

Drill: 6×100’s @ :20 rest

Odds: Alternate Kicking on your side and shark fin drill by 25’s

Evens: Swim 75 yards/meters with your hands in fists, and the last 25 normal freestyle.

Main: 2x(4×75’s, 2×200’s)

75’s: Descend 1-4 @ :15 rest

200’s: Focus on breathing to the side, as opposed to lifting your head to breathe. Keep these at a moderate pace. Breathe every 3 strokes, at least on even lengths. :30 rest after each 200.

Open Water practice: 8×25’s @:10 rest

Practice sighting as in the video below: pick a target, take a quick peek, and roll to the side to breathe.

Warm Down: 150, breathe to your weaker side on odd lengths, stronger side on even lengths.



Total: 2650



Day 2 – Warm Up: 300 Free. On Odd lengths, practice extending your arm straight ahead as you breathe. Remember: Look to the side as you breathe. Think of breathing with your core (belly button) instead of your head.

On even lengths, breathe every 3 strokes.

Drill: 3×100’s @ :20 rest

Odds: Alternate Kicking on your side and shark fin drill by 25’s

Evens: Swim 75 yards/meters with your hands in fists, and the last 25 normal freestyle.

4 x 50’s Focus on high elbow pull & high elbow recovery.

Main: 8 x 100’s on :20 rest

Build each 100

4 x 50’s count your strokes and get your time. Add these two numbers together for each 50. Try to lower this “score” each time.
Rest= :20

4 x 25’s breathing every 3 or 5 strokes. Rest= :05

Open Water practice: 10×25’s @:10 rest

Practice sighting as in the video below: pick a target, take a quick peek first, and roll to the side to breathe.

Warm Down: 200, breathe to your weaker side on odd lengths, stronger side on even lengths.



Total: 2550



Day 3 – Warm Up: 300 Free. On Odd lengths, practice extending your arm straight ahead as you breathe. Remember: Look to the side as you breathe. Think of breathing with your core (belly button) instead of your head.

On even lengths, breathe every 3 strokes.

Drill: 4×100’s @ :20 rest

Odds: Alternate Kicking on your side and shark fin drill by 25’s

Evens: Swim 75 yards/meters with your hands in fists, and the last 25 normal freestyle.

4 x 75’s Focus on high elbow pull & high elbow recovery.
Rest= :15

Main: 5 x 200’s on :20 rest

#1 & 2) Build

#3) Count strokes and focus on 1 part of your stroke

#4 & 5) Build and focus on high elbow pulling

6 x 50’s count your strokes and get your time. Add these two numbers together for each 50. Try to lower this “score” each time.
Rest= :20

Open Water practice: 12×25’s @:10 rest

Practice sighting as in the video above: pick a target, take a quick peek first, and roll to the side to breathe.

Warm Down: 200, breathe to your weaker side on odd lengths, stronger side on even lengths.



Total: 2800