Reaching full extension in freestyle is a necessary foundation for swimmers at every level. Learning to create a line to glide through the water, which requires balance, will allow you the ability to make decisions later on efficiency or speed.
Things to remember:
1 - Swim slow, smooth freestyle, focusing the attention on extending the fingers as far out front as possible.
2 - Focus ONLY on extending the hand as far forward as possible, and not on the pull, finish, or recovery of the stroke.
3 - Feel what part of the hand has the most pressure on it. It should be the relaxed fingers out front, not the palm.
Main set:
4/3 x 150s @ 2:30/3:00
Odds- 50 easy/50 fast/50 easy
Evens- 50 fast/50 easy/50 fast
4 x 100s @ 1:40/2:00
1-25 fast/75 easy
2-50 fast/50 easy
3-75 fast/25 easy
4-all fast
3/2- descend
3/2- fast
3/2- 25 hard/25 easy
3/2- fast
100 cool down
2800/2250