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Swim: Monday (Technique)

#swim #55min #technique

Pool: 20m.

Workout

Warmup:      200m breaststroke easy

Catch-up:    40d-40s-40d-40s-40d = 200m
             Focus: rotation, glide on each stroke

Fist drill:  40d-40s-40d-40s-40d = 200m
             Focus: feel water with forearms

6-3-6:       40d-40s-40d-40s-40d = 200m
             Focus: balance on side, rotation

Main set:    2×400m front crawl
             30s rest between 400s
             SLOW — technique over speed
             Count strokes each 200m

Cooldown:    200m breaststroke easy
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Total:       1,800m

Key points

  • Today is about FEEL, not speed
  • Each 100m: count strokes, keep it consistent (±1)
  • After catch-up: try to notice the glide
  • After fist drill: hands should feel "bigger"
  • After 6-3-6: feel the rotation carrying into your stroke

How to do the drills

Catch-up

Front hand stays extended until the other hand touches it. Both hands meet in front before the next stroke.

Передняя рука остаётся вытянутой, пока другая её не коснётся. Обе руки встречаются впереди перед следующим гребком.

Fist drill

Swim front crawl with hands in fists. Forces you to feel the water with your forearms.

Плывёшь кролем с кулаками. Заставляет чувствовать воду предплечьями.

6-3-6

  1. 6 kicks on left side (left arm forward, right at side)
  2. 3 front crawl strokes
  3. 6 kicks on right side (right arm forward)
  4. 3 front crawl strokes
  5. Repeat

1. 6 ударов на левом боку (левая рука вперёд, правая вдоль тела) 2. 3 гребка кролем 3. 6 ударов на правом боку (правая рука вперёд) 4. 3 гребка кролем 5. Повторять