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Sculling Focus - Group Workout

Objective: Use sculling drills to condition your hands, wrists and forearms to "automatically" hold a spot in the water by applying even pressure back towards your feet for as long as possible during the stroke. See the Video Clips - Sculling page for more sculling information and drills.

Set 1 - Warm-up; Dist = 400 meters
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN1
Build to EN1 (long-distance pace) and count your SPL for day.

Set 2 - Egg Spinning Review (see last week's workout if you missed it); about 5 minutes
Each rep is done in the egg position: take a deep breath and hold it, assume the fetal position and grab hold of your knees. Spin for about 5 minutes using the following pattern:

  1. Spin smoothly and and evenly with your dominant arm.
  2. Take a quick breath.
  3. Spin equally smoothly and evenly with your weaker arm.

Note: You should be taking only 2-4 "strokes" between each breath.

Set 3 - Conditioning; Dist = 600 meters
2 X 300 Freestyle Swim on 6:00 - Training Cat: EN1
While at EN1 pace, make the water as thick as possible for as long as possible during the stroke.

Set 4 - Drill; Dist = 400 meters
Scull 1 is performed with the elbows pointing forward (think 10 o'clock and 2 o'clock).

8 x 50: First 25: Scull 1 Drill; Second 25: Freestyle to the wall.
Try to make the water feel as thick as possible at the "front" of your stroke.

Set 5 - Conditioning; Dist = 300 meters
1 X 300 Freestyle Swim on 6:00 - Training Cat: EN1
While at EN1 pace, make the water feel as thick as possible at the "front" of your stroke.

Set 6 - Drill; Dist = 400 meters
Scull 2 is performed with the elbows extended to the sides (think 9 o'clock and 3 o'clock).

8 x 50: First 25: Scull 1 Drill; Second 25: Fertile to the wall.
Try to make the water feel as thick as possible during the "middle" of your stroke.

Set 7 - Conditioning; Dist = 300 meters
1 X 300 Freestyle Swim on 6:00 - Training Cat: EN1
While at EN1 pace, make the water feel as thick as possible at the "front" of your stroke.

Set 8 - Cool-down; Dist = 400 meters; Time = 08:00; 12:56 -1:04
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC
At recovery pace, try to lower your SPL by 1.

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