While all 4 strokes may not be your favorites it good to practice them with swim drills and improve your swimming technique. If a particular stroke is difficult for you focus on specifics of the stroke while you swim.

Develop all 4 strokes

While all 4 strokes may not be your favorites it good to practice them with swim drills and improve your swimming technique. If a particular stroke is difficult for you focus on specifics of the stroke while you swim.

Warm Up /

1x

1 x 200 Freestyle mod swim focus on tech. --:--
mod swim focus on tech.
1 x 200 Kick 50#dolphin/50#rev.dol --:--
50#dolphin/50#rev.dol
4 x 50 Kick 6-3-6 drill/Fr or Bk --:--
6-3-6 drill/Fr or Bk
2:00 Rest After Set

Main Set /

1x

4 x 100 IM RIMO/swim moderate --:-- 180
RIMO/swim moderate
4 x 50 Butterfly maintain same pace --:-- 200
maintain same pace
4 x 50 Backstroke maintain same pace --:-- 200
maintain same pace
4 x 50 Breaststroke maintain same pace --:-- 200
maintain same pace

4x

2 x 100 IM IM alternating sprint 1#sprint fly & Br/2# sprint Bk& Fr --:-- 180
IM alternating sprint 1#sprint fly & Br/2# sprint Bk& Fr

Cool Down /

1x

1 x 300 Freestyle slow and easy --:-- 140
slow and easy

Total Duration: 00:11:20

Total Distance: 2700

Created with Virtual Swim Coach

Source: WAVES SWIM ACADEMY