Catch & Pull Focus - Group Workout

Objective: Develop an early vertical forearm catch and a long, powerful pull.

Total Distance = 2400 yards

Set 1 - Warm-up; Dist = 400 yards
2 x (100 Freestyle Swim, 100 Pull with Pull Buoy)

Set 2 - Conditioning; Dist = 400 yards
2 X 200 Freestyle Swim - Training Cat: EN2
At your 1500m pace, focus on early, long, powerful pulls

Set 3 - Stroke Drill; Dist = 200 yards
4 X 50 One-Arm Kickboard Drill - change arms at each wall
Focus on whatever gets the longest, most powerful stroke:

Point, pop, pull
Get a big armful of water
Get catch and accelerate throughout the pull

Set 4 - Conditioning; Dist = 400 yards
2 X 200 Freestyle Swim - repeat set 2

Set 5 - Stroke Drill; Dist = 200 yards
4 X 50 3L/3R Single-Arm Drill: watch your EVF catch

Set 6 - Conditioning; Dist = 400 yards
2 X 200 Freestyle Swim - repeat set 2

Set 8 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim - Training Cat: REC
Swim easy, early catch, long strokes