Fun Work Out! Try it

[TNTCoachMatt]

All Freestyle:
500yd warm up

5 x 100 on decreasing intervals ie:
#1: have fun
#2: cruisin'
#3: that was kinda fast
#4: yea I'm fast
#5: Smoking fast

using a pace clock works too, take 5 seconds rest off each as you speed up.

5 x broken 100s
Option 1, easier: 50 80-90% hard, 50 ridiculously easy
Option 2, harder: 75 80-90% hard, 25 ridiculously easy
Total pace should match either your have fun or cruisin' pace

500yd pyramid
25 easy
50 cruisin'
75 that was kinda fast
100 yea I'm fast (do this one twice)
75 twkf
50 c
25 e

Have a nice warm down and don't forget swimming is supposed to be fun.  Do some underwater somersaults or something.  Enjoy yourself.

-Matt

[lmjTtown]

Thanks for sharing this workout. I have a question for you about stroke technique. I recently read somewhere, in an article giving advice to tri-athletes, that it is best to use an open hand technique in stroking. I am used to keeping my fingers fairly close together, though not rigid, just comfortable, forming a sort of cup. Do you agree that an open hand is more effective?  

[TNTCoachMatt]

An open hand technique is good, but don't get carried away.  People used to always talk about cupping your hands.  What you want to do is cup your hands and let your fingers be a little relaxed.  Having small gaps between your fingers will allow you to pull with a larger surface.  If you have small gaps the water will still get caught because of its tension.  If you allow too much space then you will become less eficient as the water will pass through your fingers.  

Also, try pulling in a S shaped pull so that as your arm crosses you body you are pulling through the water all the way from your finger tips to your elbow.  This allows that whole area to be your paddle.

Don't forget to reach far before putting your hand in the water and to have a strong finishing push before taking your hand out of the water.

Hope this helps, let me know if you want me to clarify anything.