#23 – Timing – Catch-Up Drill

In this workout, we’re practicing Upfront Swimming, a.k.a Front Quadrant Swimming. (See the description in the sidebar below.) Upfront Swimming is key to a smooth, relaxed stroke. The Main Set uses a pull buoy and snorkel, so that you can isolate your timing without thinking about kicking or turning your head to breathe. If you don’t have this equipment, don’t worry. Just swim. Stretch out your stroke. Relax.

#17 – Timing – Upfront Swim | Board Catch Up & Single Arm

This workout is designed to practice breathing at the right time. It’s important that your opposite arm is extended as you turn your head to breathe. If your arm has already started pulling — instead of reaching and gliding — you will mostly likely have to rush your breath. We have quite a bit of catch-up drill in this workout because it helps exaggerate the timing.

#15 – Timing – Glide | 6 Beat Extension & Extended Dog Paddle

Throughout this workout, we’re focused on reaching and gliding. As you probably know by now, I like to use analogies. Imagine you have ropes tied to your wrists. When your hand enters the water, someone sitting underneath the water pulls the other end of the rope, causing to you reach through the water to around 12-inches deep. This also causes your shoulders and upper body to rotate slightly. Hope it helps.

#12 – Timing – Upfront | Catch Up

If your goal is to have a smooth and relaxed stroke, then arm timing is extremely important. In the eBook, we introduced you to “upfront swimming” or the idea of always having a lead hand upfront. This workout is designed to practice that skill. I hope you enjoy it!

#1 – Timing | Catch-Up

In this workout, we focus on the timing of your freestyle pull, to make sure that you always have a leading hand catching water. We’re working on creating a smooth and efficient stroke. The main set includes some 100’s pull and swim. Then we finish up with a little backstroke, for fun. :o) This is an arm-intensive workout, so be sure to stretch well. Have fun and please remember to give me feedback on the workout.

Catch Up

Many swimmers have a tendency to “windmill,” meaning that their hands are always diametrically opposed throughout each stroke cycle. While the hands should be opposed at the end of each stroke — one hand forward and one hand back — the front hand should stay in front of you while the other begins it’s recovery.