Single-Arm Catch & Pull Work

Objective: Practice scull #1 to learn what it feels like to maintain pressure on your forearms.
Fast lane: One-arm drills.
Slower lane: Drills to learn the EVF (early vertical forearm) catch and pull.
EVERYBODY: Drill slowly and mindfully. Swim hard.

Total Distance = 3100 (faster lanes), 2300 (slower lanes)

Set 1 - Warm-up; Dist = 400 yards
1 X 200 Freestyle Swim - Start slow and build to endurance pace.
1 or 2 X 50 Social Sculling

Faster Group

Slower Group

Set 2 - Single Arm Drills + FS; Dist = 2400

Single-Arm Drills (change each cycle):

Single Arm - 3L/3R
Single Arm - unused arm out front
Single Arm - unused arm at side

For #2 and #3, switch arms each 50
(not each 25).

Repeat 3 times, using the above drills:

4 X 50 Drill (see above) + 10s rest
1 X 200 FS easy + 10s rest
1 X 200 FS cruise + 10s rest
1 X 100 FS cruise + 10s rest
1 X 100 FS fast + 30s rest

Set 2 - EVF Drills + FS; Dist = 1600
Use fins if you have a weaker kick; for single arm drills, switch arms after each 50 (not at each wall).

Drills (change each cycle):

Scull #1
Single Arm - unused arm extended out front
Scull #1 wall to flags, freestyle flags to wall
Single Arm - unused arm at side

Repeat 4 times, changing the drill for each cycle:

4 X 50 Drill (see above) + 10s rest
1 X 200 FS cruise + 10s rest
1 X 100 FS fast + 30s rest

Set 3 - Cool-down; Dist = 200 yards
1 X 200 Freestyle Swim easy
Relaxed swimming: wide entry, EVF catch and pull, high-elbow recovery.

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