Fingertip Drag Drill for a Relaxed High Elbow Recovery
A 2400 m freestyle session built around fingertip drag drill to train a relaxed, bent elbow recovery that stays close to the body.
- Duration
- 55 minestimated
- Distance
- 2,400 m
- Effort
- 60
- Level
- Intermediate
- Focus zone
- Endurance
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy freestyle | 400 m | 85-92% CSS pace |
| 2 | Rest | 30 s | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upEndurance Freestyle, build each 50 | 50 m | 85-92% CSS pace |
| 3.2 | Rest | 15 s | |
| 8 ×Repeat these steps | |||
| 4.1 | IntervalRecovery Fingertip drag drill | 25 m | 75-85% CSS pace |
| 4.2 | IntervalEndurance Freestyle | 25 m | 85-92% CSS pace |
| 4.3 | Rest | 15 s | |
| 4 ×Repeat these steps | |||
| 5.1 | IntervalRecovery Fingertip drag drill | 50 m | 75-85% CSS pace |
| 5.2 | IntervalEndurance Freestyle, compact recovery | 50 m | 85-92% CSS pace |
| 5.3 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 6.1 | IntervalEndurance Freestyle, high elbow recovery | 200 m | 85-92% CSS pace |
| 6.2 | Rest | 20 s | |
| 7 | Cool-downRecovery Easy choice of stroke | 200 m | 75-85% CSS pace |
About this workout
Fingertip drag works on the half of the stroke that happens above the water. As the arm recovers, the elbow stays high and bent and the fingertips trail lightly along the surface close to your side. A wide, straight arm swing pulls the body sideways and the legs follow it, while a compact recovery keeps you in line and lets the shoulder rest for a moment on every stroke.
After an easy warm-up, the drill is introduced in 25 m pieces, then lengthened to 50 m, and finally applied in four steady 200s of full freestyle. Keep the 200s aerobic so you can pay attention to the recovery on every stroke.
This set suits swimmers with an established freestyle who feel tension in the neck or shoulders or who snake down the lane. Shorten the 200s to 100s if your form fades.
Tips
- Lead the recovery with the elbow and let the hand hang loose from the wrist.
- Keep the fingertips close to your side, about a hand width from the body.
- Rotate onto your side so the elbow can lift without strain.
Good forPoolMasters swimmingStandard-distance triathlon
Season phaseBaseAny time