Fist Drill to Open Hand Catch Set
A 2200 m session that alternates fist drill with open hand freestyle so you learn to pull with the whole forearm, not just the hand.
- Duration
- 50 minestimated
- Distance
- 2,200 m
- Effort
- 55
- 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 | |
| 3 | Warm-upEndurance Pull buoy, easy | 200 m | 85-92% CSS pace |
| 4 | Rest | 30 s | |
| 4 ×Repeat these steps | |||
| 5.1 | IntervalRecovery Fist drill, pull with the forearm | 50 m | 75-85% CSS pace |
| 5.2 | IntervalEndurance Freestyle, open hands | 50 m | 85-92% CSS pace |
| 5.3 | Rest | 20 s | |
| 8 ×Repeat these steps | |||
| 6.1 | IntervalRecovery Fist drill | 25 m | 75-85% CSS pace |
| 6.2 | IntervalEndurance Freestyle, feel the bigger paddle | 25 m | 85-92% CSS pace |
| 6.3 | Rest | 15 s | |
| 3 ×Repeat these steps | |||
| 7.1 | IntervalEndurance Freestyle, early catch, steady | 200 m | 85-92% CSS pace |
| 7.2 | Rest | 20 s | |
| 8 | Cool-downRecovery Easy choice of stroke | 200 m | 75-85% CSS pace |
About this workout
Swimming with closed fists takes away most of the surface of the hand. The only way to keep moving is to bend the elbow early and press back with the forearm, which is the position coaches mean by an early catch. When you open the hands again after a length of fists, the water suddenly feels solid, and that contrast is the point of the drill.
The session alternates fist and open hand swimming in 50s and 25s, then gives you three steady 200s to hold on to the catch while the stroke rhythm returns to normal. Swim the fist lengths slowly. Spinning the arms faster to make up for the lost hand surface defeats the purpose.
This set suits swimmers whose hands slip through the water or who push down instead of back. Use it once a week in a base phase.
Tips
- Keep the fist relaxed but closed, with the wrist straight.
- Point the knuckles toward the pool floor before you press back.
- On open hand lengths, count your strokes and look for one or two fewer.
Good forPoolMasters swimmingStandard-distance triathlon
Season phaseBaseAny time