Download and print this session plan here: session plan 189
This week, we are going to shift focus through the stroke cycle, to the pull phase, having set up an effective catch over the last few weeks. We’ll support the technical set with more great advice from 6 X Ironman World Champion – The Man – Dave Scott.
200m easy pace
4 x 50m long doggy paddle going up the pool, swim back (review coaching points for hand position)
4 x 50m easy swimming, implementing the pull pathway practiced during the drill
4 x 50m with technique paddles, or 1-finger drill going up the pool, swim back
4 – 8 x 200m maintain focus on a straight pull pathway and correct hand alignment
200m easy – feel how easily you’re moving through the water.
1800 – 2600m
During doggy paddle and freestyle, set the catch with a high elbow, keep the hand and forearm neutral, with fingertips pointing toward the bottom of the pool. I particularly like Dave’s paint brush analogy – check it out.
Watch what Dave Scott says in this instructional video: