Begin Again
Week Four: Pace Awareness & Various Catch Up Drills
Welcome back of the Begin Again series of swim videos. Think of this as a swim curriculum you can follow and/or thread into your current swim training. I am creating this series after a break from the water, building and strengthening foundational skills right along with you!
This series will review foundational drills, skills and workouts that can be individually scaled for time and intensity.
Whether you are returning to the water after a break or wanting to maintain solid foundational skills, this series is for you!
Videos for this series will be posted on the The SweetWater Swim Studio Vimeo page in the Begin Again Showcase and video links provided here on this blog. The workout is written below. Feel free to copy/paste onto a paper you can print and keep at the end of your lane.
I hope you find this video series to be a guiding resource for stroke mechanic, drill and workout ideas.
Watch Week Four: Pace Awareness & Various Catch Up Drills
Week Four: Pace Awareness & Various Catch Up Drills
Welcome back of the Begin Again series of swim videos. Think of this as a swim curriculum you can follow and/or thread into your current swim training. I am creating this series after a break from the water, building and strengthening foundational skills right along with you!
This series will review foundational drills, skills and workouts that can be individually scaled for time and intensity.
Whether you are returning to the water after a break or wanting to maintain solid foundational skills, this series is for you!
Videos for this series will be posted on the The SweetWater Swim Studio Vimeo page in the Begin Again Showcase and video links provided here on this blog. The workout is written below. Feel free to copy/paste onto a paper you can print and keep at the end of your lane.
I hope you find this video series to be a guiding resource for stroke mechanic, drill and workout ideas.
Watch Week Four: Pace Awareness & Various Catch Up Drills
SweetWater Swim Studio
Begin Again
Week Four: Various Catch Up Drills & Pace Awareness with Descending 100s
2000yd / estimated 40min session based on a 1:30/100yd swimming pace
Scale the workout based on time (+/- repetitions) and intensity (+/- pace & +/- recovery)
Gear: Swimmer’s Snorkel / Fins if desired
Focus: Catch Up Drill with EVF, Vary the Timing of Catch Up, Pace awareness: Descend 100s)
(Push offs, Exhale, Taut Bodyline, Early Vertical Forearm, Bilateral Breathing, Pacing)
~ 5 x 100yd Balanced EZ Freestyle w/ :20 rest
Focus: Quality walls, varying breathing patterns, taut bodyline, EVF
~ 100yd Catch Up Drill w/ Swimmer’s Snorkel (& Fins if desired)
~ 4 x 100yd Balanced EZ - Moderate Freestyle pace w/ :20 rest
Focus: Quality walls, breathing pattern, taut bodyline, EVF
Notice your time for each 100yd, maintain < :05 difference in pacing
~ 100yd Isolated Catch Up Drill w/ Swimmer’s Snorkel (& Fins if desired)
Alt. 25yd Right Arm Only Pulling / 25yd Left Arm Only Pulling
~ 3 x 100yd Descend by 100s #1 EZ #2 Moderate #3 Strong w/ :20 rest
Focus: Quality walls, breathing pattern, taut bodyline, EVF
Notice your time for each 100yd
~ 100yd Isolated Pull Pyramid in Catch Up Drill w/ Swimmer’s Snorkel (& Fins if desired)
4 Right Pulls / 4 Left Pulls into 3 Right Pulls / 3 Left Pulls
2 Right Pulls / 2 Left Pulls into 1 Right Pull / 1 Left Pull
Repeat throughout 100yd in Power Y Position
~ 2 x 100yd Descend by 100s as #1 Moderate #2 Strong w/ :20 rest
Focus: Quality walls, breathing pattern, taut bodyline, EVF
Notice your time for each 100yd
~ 100yd Varied Catch Up Drill Timing w/ Swimmer’s Snorkel (& Fins if desired)
Alternate 25yd Heavy Catch Up / 25yd Tag Style Catch Up
~ 100yd Freestyle for time STRONG SWIM
Focus: Quality walls, breathing pattern, taut bodyline, EVF
~ 100yd EZ Choice Drills
Begin Again
Week Four: Various Catch Up Drills & Pace Awareness with Descending 100s
2000yd / estimated 40min session based on a 1:30/100yd swimming pace
Scale the workout based on time (+/- repetitions) and intensity (+/- pace & +/- recovery)
Gear: Swimmer’s Snorkel / Fins if desired
Focus: Catch Up Drill with EVF, Vary the Timing of Catch Up, Pace awareness: Descend 100s)
(Push offs, Exhale, Taut Bodyline, Early Vertical Forearm, Bilateral Breathing, Pacing)
~ 5 x 100yd Balanced EZ Freestyle w/ :20 rest
Focus: Quality walls, varying breathing patterns, taut bodyline, EVF
~ 100yd Catch Up Drill w/ Swimmer’s Snorkel (& Fins if desired)
~ 4 x 100yd Balanced EZ - Moderate Freestyle pace w/ :20 rest
Focus: Quality walls, breathing pattern, taut bodyline, EVF
Notice your time for each 100yd, maintain < :05 difference in pacing
~ 100yd Isolated Catch Up Drill w/ Swimmer’s Snorkel (& Fins if desired)
Alt. 25yd Right Arm Only Pulling / 25yd Left Arm Only Pulling
~ 3 x 100yd Descend by 100s #1 EZ #2 Moderate #3 Strong w/ :20 rest
Focus: Quality walls, breathing pattern, taut bodyline, EVF
Notice your time for each 100yd
~ 100yd Isolated Pull Pyramid in Catch Up Drill w/ Swimmer’s Snorkel (& Fins if desired)
4 Right Pulls / 4 Left Pulls into 3 Right Pulls / 3 Left Pulls
2 Right Pulls / 2 Left Pulls into 1 Right Pull / 1 Left Pull
Repeat throughout 100yd in Power Y Position
~ 2 x 100yd Descend by 100s as #1 Moderate #2 Strong w/ :20 rest
Focus: Quality walls, breathing pattern, taut bodyline, EVF
Notice your time for each 100yd
~ 100yd Varied Catch Up Drill Timing w/ Swimmer’s Snorkel (& Fins if desired)
Alternate 25yd Heavy Catch Up / 25yd Tag Style Catch Up
~ 100yd Freestyle for time STRONG SWIM
Focus: Quality walls, breathing pattern, taut bodyline, EVF
~ 100yd EZ Choice Drills
RSS Feed