TRC Main Set – Endurance Freestyle Pull: DPS
The Race Club coaches had an interesting discussion this morning regarding distance per stroke & stroke rates in various distances of freestyle events. We were talking about what factors effected distance per stroke (DPS) and settled on these four: pull propulsion, kick propulsion, coupling energy, & drag. This week’s main set is all about maximizing DPS using 3 of those 4 principles (excluding kick propulsion). We’ll start each round with 2 drills. First, is the single arm freestyle where I want you focus on reducing drag by elevating and reaching the hand at the end of each recovery as shown by our camper’s in this week’s video release. Next, we focus on two other aspect of getting good DPS – the coupling energy & pull propulsion doing stop & pop drill. Focus on ripping each pull hard (with a high elbow catch) and maximizing your coupling energy by reaching far & snapping quickly through the surface of the water at the end of each recovery as Haasini demonstrated well on the 6 kick-switch drill in this week’s video release. After these drills, it’s time to bring these principles into some low octane freestyle pull with & without a snorkel. Maximize your DPS on the 125s & 175s by continuing to focus on the reach & elevation of the hands to finish each recovery & by pressing water straight back with strong pulls. If you aren’t able to maintain the 86 stroke rate on the pulls, find a slower stroke rate that you are able to hold!
3 Rounds
Drill 4 x 25 single arm – low octane freestyle with fins & paddles
Drill 4 x 50 stop & pop – low octane freestyle with fins & paddles – focus on reach & strong pulls
Pull 4 x 125 low octane freestyle with paddles, buoy, snorkel & tempo trainer set at 86 SR, descend 1-3 to STRONG, hold effort for #4
Pull 4 x 175 low octane freestyle with paddles, buoy & tempo trainer set at 86 SR, descend 1-3 to STRONG, hold effort for #4
Have fun!
Coach Nolan
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