Strides/Pickups - Short repeats at a 5K pace with recovery in-between. Each 'repeat/stride' should be about 20-30 seconds long and allow for a full recovery in between. Make sure you are properly warmed up-at least 10 minutes before the first. You are looking to get in about 45 left OR right foot strikes per 30". Multiply by 'two' for your RPM. So 45 left foot strikes per 30 seconds will equal 90 RPM, a running cadence that is the most efficient. You will typically be doing 4-10 repeats of 20-30" strides with a full recovery between sets (depending on the particular workout) by walking back to the starting point.
Over time with these workouts, you will see your cadence quicken, you will be lighter on your feet, and your run times will improve.
CFD – Closed Fist Drill - You will be swimming freestyle with your hands closed in a fist. This should get you to have a better 'feel' for the water. Unless noted otherwise, this is usually done by swimming with your hands closed in a fist for 4 strokes, and then open your hands for 4 strokes, alternating until you get to the other end.
Right Side Kick:
How: Kick on your right side, with left shoulder pointed to the sky
Head: Relaxed, underwater, look at the side of the pool. Advanced: look at the bottom, but be sure to maintain vertical shoulders when on your side with shoulders perpendicular to bottom of the pool.
Arms: Right arm extended, left hand rests on left thigh.
Toes: Toes pointed, ankles relaxed. Keep width of kick within “tube” created by your body: relatively narrow.
Breath: Take a small sculling motion with right hand and roll head easily to breathe. Exhale slowly and smoothly.
1. Keep shoulders perpendicular to pool bottom. “Point belly to the side of the pool.”
2. Relatively narrow kick.
3. Smooth breath by rolling your head up to the sky.
Left Side Kick - just the opposite of above