Minnow workout: blind drill

1. Warm-up

• 100 free
• 50 back
• 50 breast
  • Swim continuously without a break between the strokes (using different strokes warms up all of the muscles)

2. Drill

• 4 x 25
  • Swim the 25's with a 20-second rest between each. Swim with your EYES CLOSED and with LIMITED BREATHING to find out how straight you swim. Start easy; if you can swim without running into the lane lines, try going a little harder.
  • If you find you are swimming crooked instead of straight, this means you have a very uneven stroke that pulls you to one side, you are working harder than you need to, and one arm or shoulder may be sore after practices because it's compensating for the other arm/shoulder. Focus on stretching each arm out in front of you as far as you can when you swim, but don't let it cross an imaginary line that runs up your spine and through your head.

3. Drill/Swim

• 3 x 100 freestyle
  • Do the 100's with 30 second rest between each. Do each one
    • 25 left arm only, breathing to the right side
    • 25 right arm only, breathing to the left side
    • 50 breathing every third stroke
  • Count the number of strokes per length. Is it the same for left and right arm (it should be; if not, it also tells you that one arm is working harder to compensate for the other arm)?
  • Try to take the fewest number of strokes possible on the second 50. Remember the number; you'll need it in the next set.

4. Main set

• 3 x 50
• 2 x 300
• 3 x 50
  • Swim the 50's fast but relaxed. Take no more than two strokes more per length than you took in the second 50 in the previous set. Finish with a fast 50.
  • Keep the body balanced by looking DOWN when you swim, not forward. The water level should be on the top of your head, not on your forehead.
  • On the 300's, keep a steady pace at a moderate rate. Focus on staying smooth and relaxed. Check your stroke count on each 50. If it begins to go up, you are trying too hard.

5. Pull

• 300
  • Use this to warm down. Focus on a low stroke count. Use paddles and don't kick very much, but keep your legs near the surface.