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:
- Spin smoothly and and evenly with your dominant arm.
- Take a quick breath.
- 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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