Training Set to Improve Early Vertical Forearm
I am still trying to settle into a full routine of training, which with Covid-19 has not been easy. On the other hand, swimming slower while using drills as you adjust to swimming faster is a great time to improve technique. I use this set a lot to develop the feel for early vertical forearm. The set is intended for immediate to experienced swimmers who generally have good form and want more power in their stroke.
Good body rotation and pulling with your strong back muscles (not the shoulders) is critical and helps prevent injury. Don’t force the pull, but gradually learn to engage a more efficient catch and pull. This drill/swim progression is designed to incorporate this important part of the stroke.
Repeat 4-8 times, moderate pace with fins with 10-15 seconds rest. Don’t rest between the drills/swims. Carry the continuity through the progression.
100 yards/meters 6-1-6 Drill
Rock side-to-side, kicking between 45-90 degrees
Achieve a good streamline from fingertips to toes
Focus on snapping hips at the entry phase of the stroke
Think about the catch as you stroke on the 1 cycle
100 yards/meters Catch-up Stroke
Continue the good rotation from the 6-1-6
Hold a good streamline while your recovery arm comes forward
As you engage the pull, concentrate on getting your hand underneath your elbow, pressing your hand down to the bottom of the pool
Feel the power of the stroke as push your hand backwards, with your stationary hand driving towards the wall of the pool
Kick strongly to help the forward drive
100 yards/meters Swim
Swim a full 100, focusing on the catch phase with early vertical forearm
Engage the core
Finish the stroke long and strong
Experiment with kicking rhythms -- 2-beat, 4-beat, crossover kick
Now work for speed
After you have run through the sets, swim 4 X 25 at a fast pace with 20 sec. rest, focusing on keeping a good early vertical forearm