Zipper Drill for a Compact Arm Recovery
A 1500 m beginner session with zipper drill, where the thumb runs up the side of the body to keep the arm recovery close and relaxed.
- Duration
- 40 minestimated
- Distance
- 1,500 m
- Effort
- 36
- Level
- Beginner
- 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 | 200 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 | 20 s | |
| 6 ×Repeat these steps | |||
| 4.1 | IntervalRecovery Zipper drill, thumb up the side | 25 m | 75-85% CSS pace |
| 4.2 | IntervalEndurance Freestyle | 25 m | 85-92% CSS pace |
| 4.3 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 5.1 | IntervalRecovery Zipper drill | 50 m | 75-85% CSS pace |
| 5.2 | IntervalEndurance Freestyle, compact recovery | 50 m | 85-92% CSS pace |
| 5.3 | Rest | 30 s | |
| 4 ×Repeat these steps | |||
| 6.1 | IntervalEndurance Freestyle, relaxed shoulders | 50 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
In the zipper drill your thumb slides up along the side of your body during the recovery, from the hip to the armpit, as if you were closing a zip. Then the hand reaches forward past the ear and enters the water in front of the shoulder. The drill keeps the arm compact and relaxed and stops the wide, swinging recovery that pulls many new swimmers off line.
The session uses an easy board kick in the warm-up and short drill lengths with normal freestyle between the drill pieces. Swim slowly and with plenty of rest. You only need to keep the movement smooth, not fast.
It suits beginners and returning swimmers who feel their arms swing around the side or who tire quickly in the shoulders. Do it once or twice a week for a month, then move on to fingertip drag.
Tips
- Roll onto your side as the thumb slides up, otherwise the elbow cannot lift.
- Keep the hand relaxed and let it hang loosely from the wrist.
- Enter the water in line with your shoulder, not in front of your head.
Good forPoolGeneral fitness
Season phaseBaseAny time