Swim work out.

This cut down workout helps with building form. You can do it with any drill but I particularly like the fist drill because it helps develop a good, forearm catch.

400 warm up
100 catch up
100 build

2x(300 fist, 100 freestyle fast) (continuous no rest, 30s rest at the end)
100 back
2x(200 fist, 100 freestyle fast) (continuous no rest, 30s rest at the end)
6x 50 IM kick
2x(100 fist, 100 freestyle fast) (continuous no rest, 30s rest at the end)
100 breast
200 ALL OUT Free
100 one arm dolphin or dolphin kick
400 as 300 moderate, 100 fast
One length of scull

100 warm down

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