Sculling Progression for Feel of the Water
A 2000 m session that works through front, mid and rear sculling with a pull buoy to sharpen your feel for pressure on the hands.
- Duration
- 53 minestimated
- Distance
- 2,000 m
- Effort
- 47
- 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-upRecovery Kick with board, easy | 50 m | 55-70% CSS pace |
| 3.2 | Rest | 15 s | |
| 4 ×Repeat these steps | |||
| 4.1 | IntervalRecovery Front scull, pull buoy, arms extended | 25 m | 45-65% CSS pace |
| 4.2 | IntervalEndurance Freestyle | 25 m | 85-92% CSS pace |
| 4.3 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 5.1 | IntervalRecovery Mid scull, pull buoy, hands under chest | 25 m | 45-65% CSS pace |
| 5.2 | IntervalEndurance Freestyle | 25 m | 85-92% CSS pace |
| 5.3 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 6.1 | IntervalRecovery Rear scull, pull buoy, hands by hips | 25 m | 45-65% CSS pace |
| 6.2 | IntervalEndurance Freestyle | 25 m | 85-92% CSS pace |
| 6.3 | Rest | 20 s | |
| 6 ×Repeat these steps | |||
| 7.1 | IntervalEndurance Freestyle, feel pressure on the forearm | 100 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
Sculling is a small side to side movement of the hands and forearms that keeps a constant pressure on the water. It teaches you what a good catch feels like, which is hard to learn in the full stroke because everything happens so quickly. You move slowly, so the pace target for the sculling lengths is far below your normal swimming speed.
Each scull position gets four lengths, always followed by a length of freestyle to bring the feeling into the stroke. Front scull is done with straight arms out in front, mid scull with the hands under the chest and the elbows still, rear scull with the hands beside the hips and the palms toward your feet. A pull buoy keeps the legs up so you can focus on the hands.
The session finishes with six 100s of freestyle. Wear a snorkel if you have one.
Tips
- Keep the wrists firm and change the pitch of the hand at each end of the movement.
- If you drift backward, your palms are facing forward at some point.
- Look at the pool floor so your hips stay high.
Good forPoolMasters swimming
Season phaseBaseAny time