Solid freestyle workout - Warm up // Drills // Kicking // Pull set // Freestyle pace work. 1500+

Warm Up                              150

50                               Elementary Backstroke - Streeeeetch out your back muscles & gliiiiiide

50                               Band around your ankles - walk forward & back - hip-flexor & gluts

50                               Sitting on a buoy - spine vertical forward 25 backward Scull—upper pectorals & back

Drills                                           200

4 X 25                        Kick-board between legs – Freestyle – Touch kick-board at end of ea stroke. Rotate hips

4 X 25                        Catch up drill – Breath both sides & develop a rhythm

Kick                            200

4 X 50                        Time each 50 *** Goal Descending Times Faster

Pull                                                400/600

4 or 6 X 100                 Half with buoy Half with small buoy + paddles

Main Set                                450

15 Seconds Rest between each

3 X 150                      #1 is fast Level 4

                                    #2 is super easy Level 1

                                    #3 is 100% effort Level 5