Catch Focus - Recovery Workout

Objective: Intense focus on the early vertical forearm catch.

Total Distance = 1650 yards; Total Time = 37:00; 12:00 PM-12:37 PM

Set 1 - Warm-up; Dist = 400 yards; Time = 08:00; 12:00 PM-12:08 PM
4 X 100 Freestyle Swim on 2:00
Training Cat: EN1
Slow working up to EN1, focus on long strokes

Set 2 - Stroke Drill; Dist = 200 yards; Time = 08:00; 12:08 PM-12:16 PM
4 X 50 Freestyle Swim on 2:00
Training Cat: EN1 - Equipment: Kickboard
One-Arm Kickboard Drill: focus on pop-and-point

Set 3 - Conditioning; Dist = 200 yards; Time = 04:00; 12:16 PM-12:20 PM
4 X 50 Freestyle Swim on 1:00
Training Cat: EN1
Long endurance pace, focus on pop-and-point

Set 4 - Stroke Drill; Dist = 250 yards; Time = 05:00; 12:20 PM-12:25 PM
5 X 50 Freestyle Swim on 1:00
Training Cat: EN1
Single-Stroke Fingertip Drag Drill: Focus on energy xfer

Set 5 - Conditioning; Dist = 200 yards; Time = 04:00; 12:25 PM-12:29 PM
4 X 50 Freestyle Swim on 1:00
Training Cat: EN2
Threshold pace, focus on energy transfer out front at catch

Set 6 - Cool-down; Dist = 400 yards; Time = 08:00; 12:29 PM-12:37 PM
1 X 400 Freestyle Swim on 8:00
Training Cat: REC
Slow easy, focus on energy transfer out front at catch

Totals by Training Cat
400 yards REC (24%)
1050 yards EN1 (64%)
200 yards EN2 (12%)

Totals by Stroke
1650 yards Freestyle (100%)

Totals by Propulsion
1650 yards Swim (100%)