Balance Shift Catch and Pull

Objective: Technique plus conditioning.

Total Distance = 3000

Set 1 - Warm-up; Dist = 600

200 fs easy
200 fs w/PB
200 fs moderate

Set 2 - Kicking; Dist ~400
8 minutes Vertical Kicking as:
8 X (40 seconds VK + 20 seconds recover)

Set 3 - Timing Drills; Dist = 600
Focus on balance shift signaling start of catch and pull.

The "6" position in all drills today has the upper arm pointing straight up at the ceiling.
Dropping that arm into the water to begin the stroke (or stroke sequence) marks the beginning of the balance shift and the beginning of the catch and pull.
For all drills in the set, drill up the pool, swim relaxed freestyle coming back down the pool, always focused on the balance shift signaling the start of the catch and pull.
4x50 6-1-6 + FS
4x50 6-3-6 + FS
4x50 6-n-6 + FS

Set 4 Endurance; Dist = 1000
Focus on balance shift signaling start of catch and pull.
All repeats with 10 seconds rest. Maintain your 400 pace for each repeat distance:

100, 200, 300, 400

Set 4 - Cool-down; Dist = 400 yards
400 other strokes or fs easy

Return to Workout Directory.