Warm up
8 x 50: odd 50's in freestyle, even 50's choice (no freestyle)
Skills & drills
Shoulder Tap
This drill allows you to focus on having a narrow recovery with a good rotation. Swim freestyle with a slight pause at the point where your arm is halfway through the recovery phase and tap your shoulder.
How to do it
- Start swimming freestyle with a strong kick
- Let the elbow lead the recovery when your hand exits the water
- Touch your shoulder with your hand, but keep your elbow above your hand
- Continue the recovery and make a clean entry
- Repeat this cycle on both sides
Focus points
- Your elbow should point towards the ceiling
- Relax your lower arm while touching your shoulder
- Breathe in when your hand exits the water, turn back before touching the shoulder
Coach tip
Once you start swimming freestyle with a narrow recovery, your stroke should become easier and smoother. Alternate with the Zipper drill to keep practicing.
Coach tips
COACH TIP
A long set with focus on some fundamentals in swimming technique: bilateral breathing, high elbow recovery and a clean hand entry. The Shoulder Tap drill is a very versatile drill that covers almost all fundamentals. Practice this drill before starting the set en pay attention to details. They're important!
Main set
1 ROUND
distance: 1800
| stroke | pace | rest | |
|---|---|---|---|
| 1 x 200M | Freestyle | Easy | 30s |
| breathe every 3rd stroke (bilateral) | |||
| 1 x 300M | Freestyle | Easy | 30s |
| focus on high elbow recovery | |||
| 2 x 400M | Freestyle | Negative split | 30s |
| as: 200 easy + 200 steady pace. | |||
| 1 x 300M | Freestyle | Easy | 30s |
| focus on hand entry (shoulder width) | |||
| 1 x 200M | Freestyle | Easy | 30s |
| breathe every 3rd stroke (bilateral) | |||
| rest after round: 60s | |||