Catch Focus Workout

Objective: Get your catch sooner to make your stroke more effective.

Total Distance = 3400

Set 1 - Warm-up; Dist = 600
1 X 100 Freestyle
1 X 100 Freestyle arms only with pull buoy
1 X 100 Kicking on side with fins
1 X 300 Freestyle with fins - build effort to EN2 level

Set 2 - Conditioning + Active Recovery; Dist = 400
8 X 50 Freestyle as 25 hard (EN3) + 25 slow (REC) - recovery can be other stroke
NO rest between repeats - the second 25 is active recovery

Set 3 - Stroke Drills with Pull Buoy; Dist = 400
8 X 50 as Scull #1 for 25 + Doggie Paddle for 25 - Training Cat: EN1
Scull #1 - keep your elbows as far forward as possible, feel even pressure sculling in and out
Doggy Paddle - focus on the early catch

Set 4 - Conditioning; Dist = 400
4 X 100 Freestyle on 15 seconds rest; Training Cat: EN2
Focus on your early vertical forearm catch.

Set 5 - With Fins: Stroke Drill + Freestyle; Dist = 800
8 X 100 as 50 Drill + 50 Swim on 15 seconds rest
Drill = One-Arm Freestyle with unused arm at side, switch arms after 25
Focus on the early vertical forearm catch.

Set 6 - Conditioning (fins off); Dist = 400
4 X 100 Freestyle on 15 seconds rest; Training Cat: EN2
Focus on your early vertical forearm catch.

Set 7 - Cool-down; Dist = 400
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC
Swim 50% using another stroke

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