Download and print this session plan here: session plan 178
Keeping your technique sharp through the entire swim requires drilling of the basics throughout the year. Today, we’ll rely on the top three drills suggested by 6 X Ironman World Champion Dave Scott, to focus on stroke timing, effective catch and a high-arm recovery, which can be useful in open water. Be sure to watch the demo video in order to understand how to execute these drills properly.
4 x 50m slow arm recovery
4 x 50m quick catch
4 x 50m high swingers
4 – 6 x 400m (timed) – aim for good technique throughout and consistent times
200m – 400m Easy to very easy
2600m – 3600m
Don’t rush the execution of your drills. Feel the difference the drills make to each part of your stroke and seek to replicate that during the 400m swim repetitions.