Catch Focus - Group Workout

Objective: Develop an early vertical forearm catch.

Total Distance = 3000 yards; Total Time = 1:04:00; 12:00 PM-1:04 PM

Set 1 - Warm-up; Dist = 400 yards; Time = 08:00; 12:00 PM-12:08 PM
4 X 100 Freestyle Swim on 2:00
Training Cat: EN1
Get SPL during first 100, maintain SPL for remaining 100s

Set 2 - Stroke Drill; Dist = 200 yards; Time = 08:00; 12:08 PM-12:16 PM
4 X 50 Freestyle Swim on 2:00
Training Cat: EN1 - Equipment: Kickboard
One-Arm Kickboard Drill: focus on pop-and-point

Set 3 - Conditioning; Dist = 400 yards; Time = 08:00; 12:16 PM-12:24 PM
4 X 100 Freestyle Swim on 2:00
Training Cat: EN2
100s at threshold pace, maintain EVF catch

Set 4 - Stroke Drill; Dist = 200 yards; Time = 04:00; 12:24 PM-12:28 PM
4 X 50 Freestyle Swim on 1:00
Training Cat: EN1
3L/3R Single-Arm Drill: watch your EVF catch

Set 5 - Conditioning; Dist = 800 yards; Time = 16:00; 12:28 PM-12:44 PM
4 X 200 Freestyle Swim on 4:00
Training Cat: EN2
200s at threshold pace, maintain EVF catch

Set 6 - Stroke Drill; Dist = 200 yards; Time = 04:00; 12:44 PM-12:48 PM
4 X 50 Freestyle Swim on 1:00
Training Cat: EN1
Single-Stroke Fingertip Drag Drill: Focus on the energy transfer or balance shift

Set 7 - Conditioning; Dist = 400 yards; Time = 08:00; 12:48 PM-12:56 PM
4 X 100 Freestyle Swim on 2:00
Training Cat: EN2
100s at threshold, maintain EVF catch

Set 8 - Cool-down; Dist = 400 yards; Time = 08:00; 12:56 PM-1:04 PM
4 X 100 Freestyle Swim on 2:00
Training Cat: REC
Swim easy, early catch, long strokes

Totals by Training Cat
400 yards REC (13%)
1000 yards EN1 (33%)
1600 yards EN2 (53%)

Totals by Stroke
3000 yards Freestyle (100%)

Totals by Propulsion
3000 yards Swim (100%)