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Catch & Drafting Focus - Group Workout

Objective: While swimming in circles, half the team will practice the catch. The other half will practice drafting and passing.

Total Distance = 1600 meters

Set 1 - Warm-up; Dist = 300 meters
1 X 300 Freestyle Swim on 6:00 - Training Cat: EN1
Build to EN2 pace.

Set 2 - Six-minute repeats, as time permits; half are swimmers, half are drillers - switch every six minutes.

Swimmers
1 X 300 Freestyle Swim on 6:00 - Training Cat: EN2 - race pace, practicing drafting, passing

Drillers - pick one of the following drills, focus on the early vertical forearm catch
1 x 200 - Six-minute repeats

• One-arm stroke with kickboard. Switch arms each 50.
• One-arm freestyle with unused arm out front. Switch arms each 50
• One-arm freestyle with unused arm at side. Switch arms each 50

Set 3 - Cool-down; Dist = 300 meters
1 X 300 Freestyle Swim on 6:00 - Training Cat: REC
Swim quitely, with perfect catch each stroke.

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