Umph Out Front Focus - Key Workout
Objectives: Swim hard 100s getting the umph out front. Be careful to
get the catch first, or that Umph will turn into an Ouch!
Set 1 - Warm-up; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN1
Try to maintain the same SPL (strokes-per-length count) after the first
100 yards
Set 2 - Stroke Drill; Dist = 200 yards
4 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
Tarzan first 12.5, freestyle last 37.5 - wide arms, EVF, Umph out Front
focus
Set 3 - Conditioning; Dist = 800 yards
8 X 100 Freestyle Swim on 2:00 - Training Cat: EN2
Quick 100s with wide arms, relaxed kick, umph out front
Set 4 - Stroke Drill; Dist = 200 yards
4 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
Point, Point, Umph Drill - Freestyle. Point with the index finger of one
hand for the entire 50.Point Forward, Point Down, UMPH! (Pull). Think
point, point, umph! Switch focus to the other hand on alternate 50s.
Set 5 - Conditioning; Dist = 800 yards
8 X 100 Freestyle Swim on 2:00 - Training Cat: EN2
Quick 100s, think point, point, umph (focusing on just one arm at a time)
Set 6 - Stroke Drill; Dist = 200 yards
4 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
Point, Pop, Umph Drill - Freestyle. Focus on one side for the entire 50,
switch to other side for next 50. Think weightless hands. Point the elbow
forward, Pop the elbow to the surface, UMPH! (pull). Think point, pop,
umph!
Set 7 - Conditioning; Dist = 800 yards
8 X 100 Freestyle Swim on 2:00 - Training Cat: EN2
Cruising pace, think weightless hands - point, pop, umph (focusing on
just one arm at a time)
Set 8 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC
Relaxed pace thinking point, pop, pull
Totals by Training Cat
400 yards REC (11%)
1000 yards EN1 (26%)
2400 yards EN2 (63%)
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