The Swim Stroke itself is one continuous effort, but it can be broken down into quite a few segments. The most general segments are: Catch, Pull, Finish, Recovery. This week we will talk about the catch and include some drills and pieces of the workout that emphasize the catch.
When entering and catching the water try not to glide out on your arm, but instead extend arm out and then immediately begin your catch. I like to think of it like having my chest on a physioball and my arms straight in front of my but wrapping around the other side.
If you are still unsure on how to scull, check out this video from GoSwim.
Paddles only – this allows you to focus on high elbow vertical forearm when you start your catch
Pull – allows your hips to be high and you to focus on your catch
Head Up swimming – allows you to watch your entry and catch
Sculling: Straight arm – Arms out straight and sculling back and forth no wider than shoulders
Sculling: Windshield Wiper – Forearms at 90 degrees from upper arms – forearms scull back and forth fingers pointed to bottom of pool almost like windshield wipers
200 as 50 scull straight arm/50 swim followed by 50 scull windshield wiper/50 swim
6 x 50 descend 1-3, 4-6 on :10 seconds rest
Two rounds of:
- 100 with paddles only – focus on high elbow vertical forearm on each stroke on :10 seconds rest
- 200 pull focus on consistent catch and turnover on :10 seconds rest
- 2 x 50 as 25 head up/25 swim on :15 seconds rest
- 3 x 100 perfect form with gentle build on :15 seconds rest
- 100 scull
- 4 x 25 alternate fast/easy on :15 seconds rest – think about the catch and turnover
To view this workout on your Swim.com mobile device, head over the Workouts tab and select “Workout of the Day”. Enjoy and let us know what you think!
Have questions about this workout? Want to contact Jarrod?