'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Loosen (Swim) - just means easy - 'loosen up', whether it be easy free, back, breast.
'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats. Loosen (Swim) - just means easy - 'loosen up', whether it be easy free, back, breast.
Sets: 3 or 6 depending on exercise.
Reps: 3-6 or 15-20 depending on exercise.
Speed: Slow-Mod
Recovery: 2'-4'