This is a set I provided to my swimmers to address the problem of not finishing their strokes. I actually wrote this initially for my Masters team, but used it again for my “12 & Unders” because – unsurprisingly – they were having similar issues.
We start with short dog, which is dog paddle with short strokes, and then progress to long dog, which is dog paddle pulling from fully extended in front to fully extended past the hips. This contrasts short and long pulls in a really effective way that is then carried into the free/back set that follows.
Set
3 rounds of:
2 x 25 dog paddle on :60
> 1 – short dog — 1 – long dog
200 as 50 free/50 back on 4:00
*finish your strokes!
Set Total: 750
This workout was provided by Campbell River Killer Whales Assistant Head Coach Sarah MacDonald.
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