Technique Swim Workout PDF — 1500m Catch Awareness

# Technique Swim Workout PDF — 1500m Catch Awareness

Use one catch cue in an easy drill, then carry it into normal freestyle without adding a long glide.

Who this session suits

For swimmers comfortable with 100m freestyle repeats. Notice hand and forearm pressure, then preserve it in normal swimming at an easy 3–4/10 effort. Do not chase the lowest stroke count or pause at full extension. Replace a drill that adds tension or disrupts breathing with normal freestyle using the same cue. Short version: four drill repeats and four main repeats gives 1100m.

Next session, try keeping the cue at slightly faster swimming.

Session at a glance

- 300m warm-up and 8 × 50m closed-fist to normal freestyle

- 6 × 100m easy freestyle with catch-cue transfer

- 20s between repeats; 200m easy finish

- Four drill repeats and four main repeats gives 1100m

Download or adapt the workout

Download /downloads/technique-1500m-swim-workout.pdf or open /free-workout-builder?preset=technique-1500m&from=swim-workout-pdf-technique to edit this exact session.

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