Discover your life aquatic

Warm Up

No fins

4 x 25m Freestyle

4 x 25m Backstroke

4 x 25m Breaststroke

4 x 25m Fly or Fly/Free combo (do as many fly strokes that feel good before switching to freestyle)

Breathing Mini-Clinic

WITH FINS if you have trouble with any stroke and it distracts you from focusing on breath points

Do 2 x 25m of mini-laps for each focus point

Freestyle focus points:

• breathe as recovering hand enters
• cheat for breath with slight head rotation before body rotation
• relax neck and lay head in water before and during head turn

Backstroke

• inhale through the mouth, exhale through the nose
• point nose to the ceiling, allow water to come to your cheeks and cover your ears

Breastroke

• wait to surface to breathe and use subtle "pop" of recovery to get air
• slide mouth forward with sneaky breath rather than tilting the head
• exhale sharply just before mouth clear water to minimize head up time in stroke

Fly

• use for chest press to bring you up to air not arms (wait longer)
• slide chin forward for breath rather than lifting head high

Finswim Set

(with fins)

10-15 minutes continuous swim with 10-15m bursts of speed every 2 lengths (ie. 300-500m)

Choice of the following strokes (or cycle through them all):

• shark
• shoulder slide
• back dolphin on surface
• underwater dolphin (front or back)*
• fly or breastroke recovery with toe flick

* please take a 10-15 rest interval after underwater dolphins and do not do more than 25m at a time.