Daily Swim Workout #157: Pure Speed & Technique

Pure Speed + Technique 1500

** Alternating arms catch= arms in front, with left arm out straight, start a scull pull with the right arm, initiating from the fingertips, elbow up, pull is only the size of a small breaststroke pull, hand goes back up to the left hand, then it is the left arm’s turn. You can look at your arms (encouraged!) to see the high elbow catch. Once you know you got it, you can put your head down in a normal position and think of body position. Breath can come from lifting head up OR you can breathe to the side when you start a scull! Kick is light behind this drill. ** 50’s with rotating half pool sprint through the quarters= #1 as 12.5fast/37.5easy, #2 12.5easy/12.5fast/25easy. #3 25easy/12.5fast/12.5easy. #4 37.5easy/12.5fast.

Pure Speed + Technique 2800

400 your choice, mix it up! 6x25 desc 1-3 on 35. MS: 16x50. 4 as rotating a half pool sprint through the quarters (see below). #5 25F/25E. #6 25E/25F.# 7-8 easy on 55-60”. Last 8 with paddles. 300 as 25 HE scull drill/25free/50 alternating arms catch (see below)/50free x2. 16x50 as above. 300 as 25 HE scull drill/25free/50 alternating arms catch (see below)/50breast pull with flutter kick x2. 50 w/d. ** Alternating arms catch= arms in front, with left arm out straight, start a scull pull with the right arm, initiating from the fingertips, elbow up, pull is only the size of a small breaststroke pull, hand goes back up to the left hand, then it is the left arm’s turn. You can look at your arms (encouraged!) to see the high elbow catch. Once you know you got it, you can put your head down in a normal position and think of body position. Breath can come from lifting head up OR you can breathe to the side when you start a scull! Kick is light behind this drill. ** 50’s with rotating half pool sprint through the quarters= #1 as 12.5fast/37.5easy, #2 12.5easy/12.5fast/25easy. #3 25easy/12.5fast/12.5easy. #4 37.5easy/12.5fast.

Pure Speed + Technique 5000

800 your choice, mix it up!

6x100 band + paddles on 1:30 desc 1-3 only to strong.

12x25 desc 1-3 on 25.

50 easy.

MS:

16x50. 4 as rotating a half pool sprint through the quarters. #5 25F/25E. #6 25E/25F.# 7-8 easy on 50. Last 8 with paddles.

600 as 25 HE scull drill/25free/50 alternating arms catch (see below)/50free x4.

16x50 as above.

600 as 25 HE scull drill/25free/50 alternating arms catch (see below)/50breast pull with flutter kick/50free x2.

16x50 as above.

100 w/d.

** Alternating arms catch= arms in front, with left arm out straight, start a scull pull with the right arm, initiating from the fingertips, elbow up, pull is only the size of a small breaststroke pull, hand goes back up to the left hand, then it is the left arm’s turn. You can look at your arms (encouraged!) to see the high elbow catch. Once you know you got it, you can put your head down in a normal position and think of body position. Breath can come from lifting head up OR you can breathe to the side when you start a scull! Kick is light behind this drill.

** 50’s with rotating half pool sprint through the quarters= #1 as 12.5fast/37.5easy, #2 12.5easy/12.5fast/25easy. #3 25easy/12.5fast/12.5easy. #4 37.5easy/12.5fast.

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