Freestyle Fundamentals 6Month Practice Plan
Month 1: Skill – Head Position
Step 1: Pick 3 Cues from 101 Cues for Freestyle to support this month’s skills.
Step 2: Pick a Practice Type; Attention, Tempo, Distance, Pace, or Test Swim.
Step 3: Pick a Main Set and either Level A, Level B or Level C.
Cycle 1
During Cycle 1 these are the different features of the head position to work on:
 Keep the head in line with the spine laterally – avoid sidetoside tilting of the head.
 Keep head neutral (weightless) between gravity pushing down and water pressure pushing up – avoid lifting the head higher or pushing it down lower.
Attention 1
Main Set 1
To correct, improve, or strengthen a part of your stroke using the chosen cue.
Quality Objective:
To remain consistent in the timing and precision of the stroke movement.
Levels:
Level A 
Level B 
Level C 

3 rounds of the following set. Choose 3 cues, one cue for each round. On each round, do 2 cycles, (one cycle for each side of the body, if that applies):  




Rest: 
10 seconds passive rest between action  
Total Distance: 
~200 meters  ~400 meters  ~600 meters 
Main Set 2
Quality Objective:
To strengthen the pattern of control in a part of your stroke using the chosen cue.
Levels:
Level A 
Level B 
Level C 

3 rounds, choose 3 focal points, one for each round, 1 cycle per round  
Count strokes 
Count strokes 
4x 75 whole stroke Count Strokes 

Rest: 
15 seconds active rest with drill between repeats  
Total Distance: 
300 meters  600 meters  900 meters 
Tempo 1
Main Set 1
Set Tempo Trainer (TT) to TempoComfortable (TC)
Quality Objective:
To remain consistent in the timing and precision of the stroke movement.
Levels:
Level A 
Level B 
Level C 

3 rounds, choose 3 cues, one for each round, 1 cycle per round  




Rest: 
10 seconds passive rest between action  
Total Distance: 
300 meters  450 meters  600 meters 
Main Set 2
Quality Objective:
To strengthen the pattern of control in a part of your stroke using the chosen cue.
Levels:
Level A 
Level B 
Level C 

2 rounds, choose 2 cues from previous set, 1 cycle per round

3 rounds, choose 3 cues from previous set, 1 cycle per round

2 rounds, choose 2 cues from previous set, 1 cycle per round


Rest: 
20 seconds active rest with drill between repeats  
Total Distance: 
300 meters  600 meters  900 meters 
Distance 1
Main Set
Quality Objective:
To maintain consistent SPL, even as fatigue comes.
Levels:
Level A 
Level B 
Level C 

3 rounds, choose 3 cues, one cue for each round, 1 cycle per round
Count strokes Maintain consistent SPL 
2 rounds, choose 2 cues, one cue for each round, 1 cycle per round
Count strokes Maintain consistent SPL 
3 rounds, choose 3 cues, one cue for each round, 1 cycle per round
Count strokes Maintain consistent SPL 

Rest: 
15 seconds active rest drill between repeats  
Total Distance: 
750 meters  900 meters  1100 meters 
Pace 1
Main Set 1
Read about a how to do a Tempo Pyramid.
Quality Objective:
To reduce SPL through concentration and relaxation
Levels:
Level A 
Level B 
Level C 

1 round, 5 cycles of (2x 25)
1 round, 4 cycles of (2x 25)

1 round, 6 cycles of (2x 25)
1 round, 5 cycles of (2x 25)

1 round, 6 cycles of (2x 50)
1 round, 5 cycles of (2x 50)


Rest: 
10 seconds passive rest between repeats  
Total Distance: 
450 meters  550 meters  550 meters 
Main Set 2
Quality Objective:
To hold consistent SPL, as you fatigue, by increasing concentration on form rather than by increasing effort.
Levels:
Level A 
Level B 
Level C 

2 rounds, choose 2 cuess, one cue for each round, 1 cycle

3 rounds, choose 3 cues, one cue for each round, 1 cycle

2 rounds, choose 2 cues, one cue for each round, 1 cycle


Rest: 
15 seconds passive rest between repeats  
Total Distance: 
500 meters  750 meters  900 meters 
Test Swim 1
Main Set
Level A, B and C
 Select one of your favorite sets from this current practice series.
 Select one of the most pleasing focal points.
Test Swim
Level A, B and C
 Follow the instructions for an Exploratory Swim
Cycle 2
During Cycle 2 these are the different features of the head position to work on:
 Keep the head in line with the spine while turning to breath – avoid tilting the head up to reach the air.
 When finished inhaling, return the head to this aligned, neutral position immediately.
Attention 2
Main Set 1
Quality Objective:
To correct, improve, or strengthen a part of your stroke using the chosen cue.
Levels:
Level A 
Level B 
Level C 

3 rounds, choose 3 cues, one for each round, 1 cycle per round  




Rest: 
10 seconds passive rest between action  
Total Distance: 
~300 meters  ~450 meters  ~750 meters 
Main Set 2
Quality Objective:
To strengthen the pattern of control in a part of your stroke using the chosen cue.
Levels:
Level A 
Level B 
Level C 

3 rounds, choose 3 cues, one for each round, 1 cycle per round
Count strokes 
2 rounds, choose 2 cues, one for each round, 1 cycle per round
Count strokes 
2 rounds, choose 2 cues, one for each round, 1 cycle per round
Count strokes 

Rest: 
15 seconds active rest with drill between repeats  
Total Distance: 
450 meters  600 meters  800 meters 
Tempo 2
Main Set 1
Set Tempo Trainer (TT) to TempoComfortable (TC)
Quality Objective:
To remain consistent in the timing and precision of the stroke movement.
Levels:
Level A 
Level B 
Level C 

3 rounds, choose 3 cues, one for each round, 1 cycle per round  




Rest: 
15 seconds passive rest between action  
Total Distance: 
450 meters  600 meters  900 meters 
Main Set 2
Read about how to do a Tempo Pyramid.
Quality Objective:
To remain consistent in the timing in the stroke movement, even as tempo increases, and fatigue comes.
Levels:
Level A 
Level B 
Level C 

1 round, Tempo Pyramid, 4 cycles of (2x 25)
1 round, 3 cycles of (2x 25)

1 round, Tempo Pyramid, 5 cycles of (2x 25)
1 round, 4 cycles of (2x 25)

1 round, Tempo Pyramid, 6 cycles of (2x 25)
1 round, 5 cycles of (2x 25)


Rest: 
10 seconds passive rest between repeats  
Total Distance: 
350 meters  450 meters  900 meters 
Distance 2
Main Set
Quality Objective:
To maintain consistent SPL, even as fatigue comes.
Levels:
Level A 
Level B 
Level C 

3 rounds, choose 3 cues, one for each round, 1 cycle per round  
Count strokes Maintain consistent SPL 
Count strokes Maintain consistent SPL 
Count strokes Maintain consistent SPL 

Rest: 
15 seconds active rest drill between repeats  
Total Distance: 
750 meters  1050 meters  1350 meters 
Pace 2
Main Set 1
Read about a how to do a Tempo Pyramid.
Quality Objective:
To maintain stroke count through concentration and relaxation, even as tempo increases.
Levels:
Level A 
Level B 
Level C 

1 round, Inverted Tempo Pyramid, 5 cycles of (2x 25)
1 round, 4 cycles of (2x 25)

1 round, Inverted Tempo Pyramid, 6 cycles of (2x 25)
1 round, 5 cycles of (2x 25)

1 round, Inverted Tempo Pyramid, 6 cycles of (1x 50)
1 round, 5 cycles of (1x 50)


Rest: 
10 seconds passive rest between repeats  
Total Distance: 
450 meters  550 meters  550 meters 
Main Set 2
Quality Objective:
To hold consistent SPL, as you fatigue, by increasing concentration on form rather than by increasing effort
Levels:
Level A 
Level B 
Level C 

2 rounds, choose 2 cues, one for each round, Tempo Ladder, 1 cycle per round
Hold consistent SPL. Resist adding a stroke 
3 rounds, choose 3 cues, one for each round, 1 cycle per round
Hold consistent SPL. Resist adding a stroke. 
2 rounds, choose 2 cues, one for each round, 1 cycle per round
Hold consistent SPL. Resist adding a stroke. 

Rest: 
15 seconds passive rest between repeats  
Total Distance: 
600 meters  750 meters  900 meters 
Test Swim 2
Main Set
Level A, B and C
 Select one of your favorite sets from this current practice series.
 Select one of the most pleasing focal points.
Levels:
Level A 
Level B 
Level C 

1 round, choose a favorite cue, 1 cycle per round
Measure time Count strokes 
1 round, choose a favorite cue, 1 cycle per round
Measure time Count strokes 
1 round, choose a favorite focal point, 1 cycle per round
Measure time Count strokes 

Rest: 
30 seconds passive rest between repeats  
Total Distance: 
400 meters  600 meters  800 meters 