YOUR SOFA TO SWIMMER PLAN
WEEK ONE
SESSION 1
TECHNIQUE
Take a 10-sec rest between each exercise. The focus is on developing good technique, so take more rest if you need to in order to maintain proper form.
4 x 25m FREESTYLE COUNTING DRILL Swim normally for your first length, counting your strokes, then try to do four fewer on the second length. Swim normally for your third length, then four fewer strokes on the fourth. This will encourage you to stretch out each stroke and make it count.
4 x 25m FREESTYLE FISTS DRILL On every other length, ball your hands into fists and swim freestyle with them fixed like this.
4 x 25m FINGER-DRAG DRILL As you bring your arm forwards, instead of your hand coming all the way out of the water, raise your elbow
