Weekly Swim Session Plan 24 September 2019

Download and print this session plan 194 for poolside use Here

Last week, we began our off-season technique focus with hand entry and some great guidance from Dave Scott.  This week, we’ll follow the logical sequence through the stroke cycle and look at catch. Of such importance is a great catch, that we will spend more than one week, making improvements.

Warm Up:

100m easy pace, 100m Build pace

Technical set:

4 x 50m (with pull buoy) scull to halfway, swim to wall

6 x 50m ‘Quick catch’ drill, popping up the elbow and forming the catch quickly to remove the speed-killer for over-gliders, the dead-spot. (if you have never done quick catch drill before, search Dave Scott’s ‘top 3’ drills on You Tube for how to do it and the benefits it offers.

Main set:

3 – 5 x 200m occasionally bringing your focus onto the catch and ensuring that you’re attaining that quickly formed, high-elbow catch you practiced in the drills. Do remember to ‘swim’ though and not be too mechanical and deliberate during this part of the set.

Warm down:

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

Total Volume:

1400 – 1800m

Coaching Points:

An effective catch sets you up for an effective pull and faster swimming.  To catch effectively after hand entry, make sure to keep the finger-tips below the wrist and the wrist below the elbow.

Let’s see what Paul Newsome says about sculling in this instructional video:

The Weekly Session Plans Return!

After a hiatus of almost a year, by moderately popular demand, the weekly swim session plans are back.

Download and print this session plan here: session plan 193

We’ll focus on technique sessions to take us through to 2020.  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 as 100 easy, 100 build

Technical set:

6 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

6 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 – 6 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:

1800 – 2200m

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: