Summer 1, Week 2, Technical and Conditioning Focus: Pacing and Control for Freestyle

Summer 1, Week 2, Technical and Conditioning Focus: Pacing and Control for Freestyle

• Macrocycle: Summer 1: March 23 – June 1
• Mesocycle: March 23 – April 13: General Preparation
• Microcycle: March 30 – April 5
  • Pacing and Control for Freestyle

Hello Swim Families!

This week, we will focus on pacing and control for freestyle. Compared to last week’s 3-part epic, this week’s technical and conditioning focus is short.

There are three types of freestyle (at least). There is sprint freestyle, which emphasizes power. There is middle-distance freestyle, which strikes a balance between power and endurance. And there is distance freestyle, which must still utilize power, though places a stronger emphasis on endurance.

Excellent technique and feel for the water is pivotal to every style of freestyle.

Now, let me backtrack and talk about three phrases I just used: sprint, middle-distance, and distance. These terms are used in swimming all the time, though I consider them misleading. Rather, I prefer the following:

• Short-Sprint
• Mid-Sprint
• Long-Sprint

Essentially, no matter how short or long a race is, whether 50 meters or 1500 meters, a swimmer is sprinting; however, the style of stroke—the technique, specifically, the way a swimmer works their pull and recovery—change depending on the length of the race. This week, we focus on the different types of freestyle, and the training for each.

Wednesday, we will focus on short-sprint. Thursday, we will focus on mid-sprint. Friday, we will focus on long-sprint.

This terminology is used by, among others, North Carolina State University, or NC State, one of the most successful Division I swim programs in the country for both women and men.

I constantly encourage experimentation and new ways of thinking regarding our sport, and I hope this email encourages excitement for the upcoming week!

See you at the pool,

-Coach Reid