Download and print this session plan here: session plan 190
This week, we are going to shift focus through the stroke cycle, to the finish of the stroke. 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 pressing back with an extended wrist at the finish of the stroke, so your palm points to the pool wall behind you.
4 x 50m easy swimming, implementing the “palm-press” finish
4 x 50m with technique paddles, or visualising the backward palm press through the finish of the stroke
4 – 8 x 200m maintain focus on a strong finish to your stroke.
200m easy – feel how easily you’re moving through the water.
1800 – 2600m
During doggy paddle and freestyle, pull straight through the stroke as we practiced last week but then move your focus to the heel of your hand (not your fingertips) to press through the finish of the stroke with a hyper extended wrist, before recovering under the water.
Watch what Dave Scott says in this instructional video. He makes an interesting point about the harmonious relationship between strong finish with extended wrist and preparing for setting a high elbow catch: