Weekly Swim Session Plan 11 September 2018

Download and print this session plan here: session plan 186

Technique focused session now to take us all the way through to 2019.  This week, we are going to start at the very front of the stroke, hand entry, while drawing on some great advice from 6 X Ironman World Champion – The Man – Dave Scott.

Warm Up:

200m easy pace

Technical set:

8 x 50m Swim with focus on the middle finger of the leading hand, pointing straight forward at the end-wall (not down, inward, or outward) Take 15 seconds of reflection and re-focus after each

8 x 50m Swim with technique paddles (if you have them) or use 1-finger drill going up the pool, full hand when swimming back. Assess whether your leading hand is straight out. 15 sec rest after each.

Main set:

4 – 8  x 200m maintain focus on hand entry alignment – re-perform drills between sets if required.

Warm down:

200m easy – feel how easily you’re moving through the water.

Total Volume:

2000 – 3600m

Coaching Points:

Enter finger-tips first and reach forward, ensuring the middle finger is pointing straight at the end wall, before forming your high-elbow catch.

Watch what Dave Scott says in this instructional video:


2 thoughts on “Weekly Swim Session Plan 11 September 2018

  1. This session has two drills, the first works on alignment of the hand entry, to ensure the stroke is as long and straight as possible (not chopping in toward the centreline, or dropping through the water). The second drill aids the swimmer in achieving an early, high-elbow catch (you may have heard the term “early vertical forearm” in coached sessions). This effectively creates a paddle from a position forward of the head, allowing the swimmer to pull on the water with their hand and forearm, rather than dropping the arm through the water, losing about 1/3 of the propulsive stroke length. If you watch elite swimmers on TV, in the underwater shots, you will notice them creating this high-elbow catch, well forward of their head, which has the effect of lengthening the effective pull-phase of their stroke, for faster, or easier swimming.
    Hope that helps.


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