Day 5: Putting it together

Learning Objectives: The ability to apply what you have learned in lessons 1-4 and execute a smoother, more efficient freestyle.

Day 5 Workout

  • WARM UP:
  • 300 yards or meters of your choice
  • DRILL:
  • Set #1: 5x100's. Each 100 will be done as 50 free with your hands in fists, followed by a 50 Free with hands normal.
  • Set #2: 5x100's (again!) Each 100 will be done as 50 Finger Tip Drag (drag finger tips on arm recovery) followed by 50 Free.
  • Set #3: 10x50's. Free. No drill this time. Focus on 1 element of your stroke with each 50.
  • Take :10-:15 between each of the above swims.
  • 200 Easy Swim
  • TOTAL:
  • 2000 Yards or Meters

Keep in mind:

  • The fist drill will teach you to get the most out of your body rotation to get you through the water most efficiently.
  • Fingertip Drag Drill will help you get your elbows out of the water. Don't forget to slice your hands a little in front of your goggle line.
  • *Feel free to add or subtract distance as needed.

Common Mistakes:

  • Breathing: Looking up to breathe as opposed to breathing to the side
  • Kicking: Using lots of energy but not going faster. Remember, the kick only accounts for about 10% of your propulsion and is mostly used for balance & rotation.


  • 1 length at a time. You don't need to swim a mile on day 5!
  • Most important thing to remember: high elbows- both on the recovery and the pull
  • Relax and have patience!


  • Focus on more than 1 thing at a time
  • Worry about being perfect on your breathing (this takes work and practice) Lift your head up
  • Use fins when you are swimming (stick with fins for drills)

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…first out of the water in the Long Beach Triathlon.

“I’ve been using your swim tips and techniques and I actually was first out of the water in the Long Beach Triathlon of women in my age division… this is an all time first for that! I’ve always been middle of the pack… I was shocked myself! I actually ended up first place for my age and 12th overall… I was pretty excited. Doing Hermosa Beach this weekend… hope the waves are small. I am from Iowa and don’t like big waves!”
Sue Rigler, Manhattan Beach, CA