Month 1

6-Month Freestyle Fundamentals Practice Plan

Step 1

Pick 3 Cues from 101 Cues to support this Month’s Skills.

Step 2

Pick a Practice Type.

Step 3

Pick a Main Set and Level

Step 1

Pick 3 Cues from 101 Cues to support this Month’s Skill.

Skill 1: Head Position

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 side-to-side 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.

101 Cues for Freestyle

Step 2

Pick Practice Type – Attention, Tempo, Distance, or Pace. 
Test Swims can be conducted during any Practice.

Step 3

Pick a Main Set and then pick a Level.
Repeat steps 2 and 3.
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):
  • 1x standing rehearsal (if applicable)
  • 2x drill (for about 6 seconds)
  • 2x (drill 2 seconds + 6 strokes), no breathing
  • 4x (8 strokes), no breathing
  • 1x rehearsal
  • 2x (drill + 6 strokes), no breathing
  • 2x (8 strokes), no breathing
  • 2x 25 whole stroke
  • 1x rehearsal
  • 2x (8 strokes), no breathing
  • 2x 25 whole stroke
  • 1x 50 whole stroke
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
  • 4x 25 whole stroke

Count strokes

  • 4x 50 whole stroke

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 Tempo-Comfortable (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
  • 2x drill for 6 seconds
  • 4x 25 whole stroke
  • 2x drill for 6 seconds
  • 2x (25+50) whole stroke
  • 2x drill for 6 seconds
  • 3x 50 whole stroke
  • 2x 75 whole stroke
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

  • 6x 25 whole stroke
  • Round 1: set TT to TC – 0.02 seconds
  • Round 2: set TT to TC – 0.04 seconds

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

  • 4x 75 whole stroke
  • Round 1: set TT to TC – 0.02 seconds
  • Round 2: set TT to TC – 0.04 seconds
  • Round 3: set TT to TC – 0.06 seconds

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

  • 3x (50+100) whole stroke
  • Round 1: set TT to TC – 0.02 seconds
  • Round 2: set TT to TC – 0.04 seconds
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

  • 3x 25 whole stroke
  • 2x 50 whole stroke
  • 1x 75 whole stroke

Count strokes

Maintain consistent SPL

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

  • 4x 50 whole stroke
  • 2x 75 whole stroke
  • 1x 100 whole stroke

Count strokes

Maintain consistent SPL

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

  • 4x 50 whole stroke
  • 2x 100 whole stroke
  • 1x 150 whole stroke

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)

  • Slow tempo by +0.05 on each cycle
  • Start at Tempo TC, finish at TC + 0.20
  • Attempt to reduce stroke count

1 round, 4 cycles of (2x 25)

  • Speed up tempo by -0.05 on each cycle
  • Start at Tempo TC + 0.15, finish at TC
  • Attempt to preserve stroke count (resist adding strokes)

1 round, 6 cycles of (2x 25)

  • Slow tempo by +0.05 on each cycle
  • Start at Tempo TC, finish at TC + 0.20
  • Attempt to reduce stroke count

1 round, 5 cycles of (2x 25)

  • Speed up tempo by -0.05 on each cycle
  • Start at Tempo TC + 0.15, finish at TC
  • Attempt to preserve stroke count (resist adding strokes)

1 round, 6 cycles of (2x 50)

  • Slow tempo by +0.05 on each cycle
  • Start at Tempo TC, finish at TC + 0.20
  • Attempt to reduce stroke count

1 round, 5 cycles of (2x 50)

  • Speed up tempo by -0.05 on each cycle
  • Start at Tempo TC + 0.15, finish at TC
  • Attempt to preserve stroke count (resist adding strokes)
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

  • 25+50+75+100, Tempo Ladder
  • Round 1: Set TT to TC + 0.05
  • Round 2: Set TT to TC + 0.10
  • Lower SPL by -1 on each round

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

  • 50+100+150, Tempo Ladder
  • Round 1: Set TT to TC + 0.05
  • Round 2: Set TT to TC + 0.10
  • Round 3: Set TT to TC + 0.15
  • Lower SPL by -1 on each round

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

  • 100+150+200, Tempo Ladder
  • Round 1: Set TT to TC + 0.05
  • Round 2: Set TT to TC + 0.10
  • Lower SPL by -1 on each round
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

Step 1

Pick 3 Cues from 101 Cues to support this Month’s Skills.

Skill 2: Head Position

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.

101 Cues for Freestyle

Step 2

Pick Practice Type – Attention, Tempo, Distance, or Pace. 
Test Swims can be conducted during any Practice.

Step 3

Pick a Main Set and then pick a Level.
Repeat steps 2 and 3.
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
  • 1x rehearsal
  • 2x drill (for about 6 seconds)
  • 2x (drill + 6 strokes), no breathing2x 25 whole stroke
  • 1x rehearsal
  • 2x (drill + 6 strokes), no breathing
  • 2x 25 whole stroke
  • 2x 50 whole stroke
  • 1x rehearsal
  • 2x (drill + 6 strokes), no breathing
  • 2x 50 whole stroke
  • 2x 75 whole stroke
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

  • 4x 25 whole stroke
  • 1x 50 whole stroke

Count strokes

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

  • 3x 50 whole stroke
  • 2x 75 whole stroke

Count strokes

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

  • 3x 50 whole stroke
  • 2x 75 whole stroke
  • 1x 100 whole stroke

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 Tempo-Comfortable (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
  • 2x drill for 6 seconds
  • 1x 75 whole stroke
  • 2x drill for 6 seconds
  • 1x 100 whole stroke
  • 2x drill for 6 seconds
  • 1x 150 whole stroke
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)

  • Slow tempo by +0.02 on each cycle
  • Start at Tempo TC, finish at TC + 0.06
  • Attempt to reduce stroke count

1 round, 3 cycles of (2x 25)

  • Speed up tempo by -0.02 on each cycle
  • Start at Tempo TC + 0.04, finish at TC
  • Attempt to preserve stroke count (resist adding strokes)

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

  • Slow tempo by +0.02 on each cycle
  • Start at Tempo TC, finish at TC + 0.08
  • Attempt to reduce stroke count

1 round, 4 cycles of (2x 25)

  • Speed up tempo by -0.02 on each cycle
  • Start at Tempo TC + 0.06, finish at TC
  • Attempt to preserve stroke count (resist adding strokes)

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

  • Slow tempo by +0.02 on each cycle
  • Start at Tempo TC, finish at TC + 0.10
  • Attempt to reduce stroke count

1 round, 5 cycles of (2x 25)

  • Speed up tempo by -0.02 on each cycle
  • Start at Tempo TC + 0.08, finish at TC
  • Attempt to preserve stroke count (resist adding strokes)
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
  • 25+50+75+50+25+25 whole stroke

Count strokes

Maintain consistent SPL

  • 50+75+100+75+50 whole stroke

Count strokes

Maintain consistent SPL

  • 50+100+150+100+50 whole stroke

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)

  • Speed up tempo by -0.02 on each cycle
  • Start at Tempo TC, finish at TC – 0.08
  • Attempt to preserve stroke count (resist adding strokes)

1 round, 4 cycles of (2x 25)

  • Slow tempo by +0.02 on each cycle
  • Start at Tempo TC – 0.06, finish at TC
  • Attempt to lower stroke count (SPL)

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

  • Speed up tempo by -0.02 on each cycle
  • Start at Tempo TC, finish at TC – 0.10
  • Attempt to preserve stroke count (resist adding strokes)

1 round, 5 cycles of (2x 25)

  • Slow tempo by +0.02 on each cycle
  • Start at Tempo TC – 0.08, finish at TC
  • Attempt to lower stroke count (SPL)

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

  • Speed up tempo by -0.02 on each cycle
  • Start at Tempo TC, finish at TC – 0.10
  • Attempt to preserve stroke count (resist adding strokes)

1 round, 5 cycles of (1x 50)

  • Slow tempo by +0.02 on each cycle
  • Start at Tempo TC – 0.08, finish at TC
  • Attempt to lower stroke count (SPL)
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

  • 4x 75 whole stroke
  • Round 1: Set TT to TC – 0.05
  • Round 2: Set TT to TC – 0.10

Hold consistent SPL.

Resist adding a stroke

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

  • 1x (100+150) whole stroke
  • Round 1: Set TT to TC – 0.05
  • Round 2: Set TT to TC – 0.10
  • Round 3: Set TT to TC – 0.15

Hold consistent SPL.

Resist adding a stroke.

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

  • 3x 150 whole stroke
  • Round 1: Set TT to TC – 0.05
  • Round 2: Set TT to TC – 0.10

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

  • 4x 100 whole stroke

Measure time

Count strokes

1 round, choose a favorite cue, 1 cycle per round

  • 3x 200 whole stroke

Measure time

Count strokes

1 round, choose a favorite focal point, 1 cycle per round

  • 2x 400 whole stroke

Measure time

Count strokes

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