Warm up
See pre-set.
Skills & drills
Reverse Catch-Up (snorkel)
This drill is challenging, but will help you improve your overall pull and improve the control you have over your body in the water. During the reverse catch up drill you swim arm-for-arm, catching up at the end of the stroke.
How to do it
- Start with both arms by your side, while maintaining a strong kick
- Rotate your body and perform the recovery
- Enter your hand and pull through
- When this one arm has caught up with the other arm in the back, start the next cycle with your other arm
Focus points
- During this drill, keep your head position stable, facing down
- Engage your core during the pull through
- Maintain a steady kick to control your movements
Coach tip
Alternate the reverse catch up drill with swimming regular freestyle and try to feel the same control and stroke length. This is a challenging drill, but once mastered, it will benefit your freestyle immensely.
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Coach tips
COACH TIP
Buoy turns in open water swimming can be quite brutal, practicing breathing restriction during your training resembles the situation during the race. Therefore try to hold your breath and stay at ease during your buoy turn practises.
Pre set
1 ROUND
distance: 800
| stroke | pace | rest | |
|---|---|---|---|
| 1 x 400M | Mix | Easy | 20s |
| Warm up. Include some buoy turns. | |||
| 8 x 50M | Drill | Easy | 20s |
| 25 reverse catch-up (see video) + 25 freestyle. | |||
| rest after round: 0s | |||
Main set
2 ROUNDS
distance: 2000
| stroke | pace | rest | |
|---|---|---|---|
| 1 x 400M | Freestyle | Build-up | 40s |
| 4 x 100M | Freestyle-pull | Steady | 30s |
| Paddles optional. | |||
| 4 x 50M | Freestyle | Steady | 30s |
| rest after round: 60s | |||