WARM UP: (800)
300 FR (50 swim / 25 drill)
300 IM (75 each stroke-50 swim / 25 drill)
200 kick with fins
Drill SET: (300) with fins
12x25s @ :35
Odds- right arm only
Evens- left arm only
"This week’s drill is Single Arm Freestyle. While a theoretically simple drill, when done correctly this is one of the most challenging freestyle drills out there. Working on balance, rotation, and a smooth catch and recovery, this drill requires ultimate patience and concentration on the part of the athlete.
To do this drill, drop one arm to your side, using only your opposite arm to pull. Rotating fully with each arm stroke, swimmers will swim as if they were using their dropped arm, rotating from side to side and staying as long and controlled with their stroke as possible. Breathing should only happen to the side with the dropped arm. While more difficult, this forces swimmers to completely rotate and fully engage their core, hips, and legs in their rotation."
https://www.swimmingworldmagazine.com/news/fitter-and-faster-swim-drill-of-the-week-single-arm-freestyle/
MAIN SET: (1950)
8 x 25 @ :30 choice (1st 1/2 length fast)
6 x 50 @ :50 FR swim w/paddles
8 x 25 @ :30 choice (all fast)
6 x 75 @ 1:20 FR pull no paddles
8 x 25 @ :30 choice (2nd 1/2 length fast)
6 x 100 @ 1:35 FR swim w/fins (descend 1-3, 4-6)
100 easy
