Umph Out Front Focus - Recovery Workout
Objective: Get the umph out front - but only after getting the catch.
Set 1 - Warm-up; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN1
Try to maintain the same SPL (strokes-per-length count) after the first
100 yards
Set 2 - Stroke Drill; Dist = 400 yards
8 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
Tarzan first 12.5, freestyle last 37.5 - wide arms, EVF focus
Set 3 - Stroke Drill; Dist = 400 yards
8 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
Point, Point, Umph Drill - Freestyle. Point with the index finger of one
hand for the entire 50. Point Forward, Point Down, UMPH! (Pull). Think
point, point, umph! Switch focus to the other hand on alternate 50s.
Set 5 - Conditioning; Dist = 200 yards
4 X 50 Freestyle Swim on 1:00 - Training Cat: EN2
Cruising pace, think point, point, umph (just one arm at a time)
Set 6 - Stroke Drill; Dist = 400 yards
8 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
Point, Pop, Umph Drill - Freestyle. Focus on one side for the entire 50,
switch to other side for next 50.Think weightless hands. Point the elbow
forward, Pop the elbow to the surface, UMPH! (pull). Think point, pop,
umph!
Set 7 - Conditioning; Dist = 200 yards
4 X 50 Freestyle Swim on 1:00 - Training Cat: EN2
Cruising pace, think weightless hands - point, pop, umph (just one arm
at a time)
Set 8 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC
Relaxed pace thinking point, pop, pull
Totals by Training Cat
400 yards REC (16%)
1600 yards EN1 (67%)
400 yards EN2 (17%)
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