With each stroke, rotate onto one side for six flutter kicks (with your arm extended and stomach towards the wall). After the sixth kick, switch to the other side. This helps with body rotation. See video:
BEGINNER WORKOUT:
200 easy swim (warm-up)
20×25 free (odd 25s freestyle rotation drill/even 25s free) on the :45
5×100 free on the 2:30
200 easy swim (cool down)
= 1400
INTERMEDIATE WORKOUT:
400 easy swim (warm-up)
8×75 (50 free/25 freestyle rotation drill) on the 1:30
200 free, 200 free kick, 200 free pull, RI :15
4×50 fast (fast = 90% effort) free on the 1:00
4×50 fast free on the 1:00
200 easy swim (cool down)
= 2200
ADVANCED WORKOUT:
500 easy swim (warm-up)
3×200 free kick on the 4:00
10×100 (50 free/50 freestyle rotation drill) on the 1:45
4×50 fast (fast = 90% effort) free on the 1:00
4×50 fast free on the 1:00
4×50 fast free on the 1:00
4×50 fast free on the 1:00
500 easy swim (cool down)
= 3400
