Catch & Pull Focus

Objective: Focus on early forearm catch & pull

Warm-up; Dist = 400 yards
1 X 400 FS

EVF Drills; Dist = 600
4 X 50 as 25 Scull#1 + 25 FS easy
4 X 50 1-Arm Kickboard Drill (switch arms each wall)
4 X 50 as 25 Long Dog + 25 FS easy

Drills & Conditioning
Paces: EP = Endurance Pace, TP = Threshold Pace

Faster Group - Dist = 2100

Slower Group - Dist = 1800

Focus on EVF catch and pull
Repeat 3 times:

100 FS @ TP + 10s rest
200 FS @ TP + 20s rest
400 FS @ TP + 30s rest

Repeat set 3 times, changing drill for each set

4 X 50 Drill: selected by coach (1 of the 3 above)
3 X 100 FS @ TP + 10s rest

Set 3 - Cool-down; Dist = 200 yards
1 X 200 Freestyle Swim easy