Fabruary 7th Clinic Workout

This week we are working on drills that will help perfect the catch portion of the freestyle stroke.  Here is the workout for Saturday's session:

Week #6 - 2/7 - Stroke catch, propulsion, front quadrant swimming

  • 200 warm up

  • 100 swim flat

  • 100 good shoulder roll

  • 100 w/ buoy, toes pointed down

  • 100 w/ buoy, toes dorsi-flexed

  • 100 straight arm pull

  • 100 high elbow, good catch

  • 4x100 one arm drill w/ fins - 25 left, 25 rigth, 50 swim

  • For the following drills do sets of 4x50 drill :30ri/100 easy swim :30ri

  • catch-up w/ kick board

  • zipper or thumb-to-thigh

  • fist drill

  • paddles in fists