MIT Tri Club Home

Catch-Up Focus - Group Workout

Objective: Use variations of the catch-up drill to learn front-quadrant timing. Also includes two max effort test sets that can be used to calculate critical swimming speed.

Total Distance = 3100 yards; Total Time = 54:00; 12:00 -12:54

Set 1 - Warm-up; Dist = 400 yards; Time = 08:00
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN1
Count SPL on third length and maintain for remainder

Set 2 - Stroke Drill; Dist = 500 yards; Time = 10:00
1 X 500 Freestyle Kick on 10:00 - Training Cat: EN2
Vertical Kicking - 10 min - 45 sec kick, 15 sec rest

Set 3 - Conditioning; Dist = 200 yards; Time = 04:00
1 X 200 Freestyle Swim on 4:00 - Training Cat: EN3
Timed 200 max effort - record your time.

Set 4-6: Catch-Up Stroke Drill; Dist = 400 yards; Time = 24:00
3 X (4 X 100) Freestyle Swim on 2:00 - Training Cat: EN1

1. 100% Catch-Up - tap hands out front
2. 7/8 Catch-Up - hands almost touching
3. 75% Catch-Up - Hands pass out in front of head

Set 7 - Conditioning; Dist = 400 yards; Time = 04:00;
1 X 400 Freestyle Swim on 4:00 - Training Cat: EN3
Timed 400 max effort - record your time.

Set 8 - Cool-down; Dist = 400 yards; Time = 04:00
1 X 400 Freestyle Swim on 4:00 - Training Cat: REC
Swim as quietly as possible

Totals by Training Cat
400 yards REC (13%)
1600 yards EN1 (52%)
500 yards EN2 (16%)
600 yards EN3 (19%)

Totals by Stroke
3100 yards Freestyle (100%)

Totals by Propulsion
2600 yards Swim (84%)
500 yards Kick (16%)