Technique Focus on HE Catch 1600

warm up

600 every 4th length back or kick on back with arms in a streamline.

MS: All on 15″ rest

4×50 odds alternating press drill, evens swimming thinking about catch

100 with paddles of 50 right arm, 50 left arm, non pulling arm in front for balance. With pulling arm, do press drill to get in HE position, scull hand back and forth in that position twice, then finish the pull keeping the HE through the pull. If you have snorkle, look at the hand. Take your time.

4×50 odds 12.5 HE scull/12.5free, evens swimming thinking about catch

100 as above but with no paddles.

4×50 odds catch up drill (one arm pulls at a time and meets at the front to tag the next arm) where you stop at the HE catch position (like the ending point of the alternating press drill), hesitate for 1″, then finish the pull. Evens swimming thinking about catch.

100 as above but with FIST closed!

Cool Down

100 free

Technique Focus on HE Catch 2500

600 every 4th length back or kick on back with arms in a streamline.

MS: All on 3 red line rest.

8×50 odds alternating press drill, evens swimming thinking about catch on 3 red line rest.

200 with paddles of 50 right arm, 50 left arm, non pulling arm in front for balance. With pulling arm, do press drill to get in HE position, scull hand back and forth in that position twice, then finish the pull keeping the HE through the pull. If you have snorkle, look at the hand. Take your time.

8×50 odds 12.5 HE scull/12.5free, evens swimming thinking about catch on 3 red line rest.

200 as above but with no paddles.

8×50 odds catch up drill (one arm pulls at a time and meets at the front to tag the next arm) where you stop at the HE catch position (like the ending point of the alternating press drill), hesitate for 1″, then finish the pull. Evens swimming thinking about catch. 3 red line.

200 as above but with FIST closed!

100 w/d.

 

Technique Focus HE Catch 5000

600 every 4th length back or kick on back with arms in a streamline.

MS: All on 2-3 red line rest.

8×50 odds alternating press drill, evens swimming thinking about catch.

200 with paddles of 50 right arm, 50 left arm, non pulling arm in front for balance. With pulling arm, do press drill to get in HE position, scull hand back and forth in that position twice, then finish the pull keeping the HE through the pull. If you have snorkle, look at the hand. Take your time.

200 with paddles swimming just thinking about it.

8×50 odds 12.5 HE scull/12.5free, evens swimming thinking about catch.

200 as above but with no paddles.

200 just swimming thinking about HE catch.

8×50 odds catch up drill (one arm pulls at a time and meets at the front to tag the next arm) where you stop at the HE catch position (like the ending point of the alternating press drill), hesitate for 1″, then finish the pull. Evens swimming thinking about catch.

200 as above but with FIST closed!

200 swimming with hands open- HE catch focus.

After MS:

6×150 on 2:15, 2:10, 2:05 x2.

100 w/d.