By Olivier Poirier-Leroy on SwimSwam
Every swimmers talks, thinks, and dreams about better feel for the water. Even though we can’t exactly quantify what it is, or why on a random Tuesday AM workout, we suddenly have more of it.
What we describe as better “feel” of the water is when we properly allow pressure differences to develop on both sides of the hand when pulling through the water. These pressure differences create vortices that lead to propulsion.
By not letting those little whirlpools develop, it can feel like we are slicing our hands through the water. (Not ideal.)
So for swimmers looking to crank up their feel, this workout has your chlorinated name all over it.
It combines drills that are focused on sensitizing your hands to the pressure differences in the water, including:
Front sculling Sensory mitts Long Dog drillWe will pair this drill and accessory work with build swim 100s to test your stroke count under increasing intensity.
Here it is:
WARM-UP
800 as swim/kick/pull/swim by 200 4×25 freestyle swim desc 1-4 – focus on swimming long and strongMAIN SET
3 rounds:
4×25 front scull 100 freestyle build 25s to ~80% effort (keep stroke count the same on all four 25s) 4×25 freestyle with Sensory Mitts 100 freestyle build 25s to ~85% effort (keep stroke count the same on all four 25s) 4×25 freestyle Long Dog drill 100 freestyle build 25s to ~90% effort (keep stroke count the same on all four 25s)WARM DOWN
6×50 backstroke with finsWORKOUT NOTES
Total distance: 3,000m Challenge stroke count under intensity – Try and maintain stroke length throughout the 100s, with each 25 increasing in intensity. Focus on “holding” the water with each stroke – Allow those pressure differences to pile up so that you can grip and hold more water, leading to increased propulsion. Equipment: DragSox Sensory Mitts, kickboard, pull buoy, training fins.The Bottom Line
Good feel for the water is awesome when it is happening. And obviously frustrating when it’s not.
This swim workout is a reminder that it’s a trainable characteristic in the water. Isolate the hands, play with different hand angles, speeds, and positions (and add mesh resistance for increased sensitivity), and unlock better feel and faster swimming.
ABOUT OLIVIER POIRIER-LEROY
Olivier Poirier-Leroy is a former national level swimmer, 2x Olympic Trials qualifier, and author of several books for swimmers, including YourSwimBook, Conquer the Pool, The Dolphin Kick Manual, and most recently, The 50 Freestyle Blueprint.
The book is a beastly 220+ pages of evidence-based insights and practical tips for improving freestyle sprint speed.
It details everything from how to master stroke rate, technique, build a thundering freestyle kick, improve your start and underwaters, and much more.
The 50 Freestyle Blueprint also includes 20 sprint sets to get you started and a bonus guide on how to master the 100 freestyle to complete your sprint preparation.
Learn more about The 50 Freestyle Guide today.
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