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High-Elbow Catch Drills In The Pool – Swim Speed Workout

  • By Triathlete.com
  • Published Mar 14, 2013

Swim Speed Workouts is a deck of waterproof cards of workouts, drills and dryland exercises that are carefully designed to develop a fast freestyle technique. We’ll be featuring a few workouts from the deck over the next few weeks. Look for the book in bookstores or online.

Purpose: Incorporate feel and high-elbow catch drills throughout swim sets as a reminder that these are vital elements of the swim stroke.

Warm-Up

(Choose interval for 0:10–20 rest or 60–65% effort)


100 free @ 1:30, 1:45, 2:00, or 2:15
50 kick with board @ 1:00, 1:20, 1:40, or 2:00
0:40 standing scull drill @ 1:00
2 × 25 one-arm drill @ 0:30, 0:40, 0:50, or 1:00
Please do great streamlines off the wall!

Main Set

(Choose interval for 0:10–20 rest or 60–65% effort)


5 × 100 free, descend 1–5 @ 1:40, 1:50, 2:00, or 2:15
1st 100 60–65% effort to 90–95% effort by 5th 100
100 easy @ 1:40, 2:00, 2:20, or 2:40 (60-65% effort)
50 catch-up drill / 50 swim
2 × 25 free @ 0:35, 0:40, 0:50, or 1:00 (90–95% effort)
0:30 standing scull drill @ 1:00

Make sure you hold the water on the fast parts of this set. Don’t spin your wheels!

Download the PDF version of this workout.

More excerpts from the book.

FILED UNDER: Swim / Training TAGS:

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