Practice these three workouts each week for 4 weeks. This month, drills make up about 15% of each workout, and we’re continuing intervals. The focus will be on finishing your pull and again, hip rotation.

Workouts are all quantified in yards. If you swim in a 25 or 50 meter pool, keep in mind that you will be doing a bit extra with each workout. Each months' workouts will also come with a glossary of terms at the end so you don't get confused.

Feel free to modify the workouts as needed, but do your best to complete everything.

Day 1
Warm Up: 400, breathe every 3 strokes.
Drill: 6 x 75’s, Swim-Kick-Swim (DPS) by 25.
Rest= :10
Main: 4 x 200’s, 4 x 100’s
#1-4) On Cruise interval.
#5-8) Descend, focus on finishing your pull- all the way through, as if pushing water towards your feet. Get faster throughout, on cruise interval +:05.
6 x 50’s: Breathe every 3, 5, then 7 strokes by 50. [.....]

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