Hi Everyone!
I am a fairly seasoned swimmer and recently torn ligaments in my right ankle. My dr. gave me clearance to swim, as long as I primarily do pull and keep the kicking to a minimum.
Does anyone have pull workouts they can suggest? I have been doing straight free and a little back pulls, but am getting bored! But I have to say it's great to be back in the water.
Thanks for any input you may have.
Jocelyn
Former Member
Try pulling with fists for an interval, then alternate with normal pulling after.
Also you can do alternating one-arm pulls, for example:
100 yd: 25 pull left, 25 pull right, 25 alt 3L/3R, 25 pull
You could also do different breathing patterns. For example, 50yd breathe every 2, then every 3, 4, etc. going all the way up to 7, then back down.. continuous, or with rest in between 50s.
i also like breaststroke pull sets to work on hand speed.
Also fly pulling. Butterfly pull with a buoy is my favorite way to work on timing without tiring myself out too much.
go get two different size paddles. (XL and M) or (L and S)
take a chunk of a set... say 5x200s. Do it on an aerobic interval with the big paddles. Count your strokes per length.
when you finish, put on the smaller paddles. Do the set again, and try to maintain the same stroke count on the same interval.
You should find that you can pretty easily maintain the same stroke count on a slower interval, or maintain the same interval with a higher stroke count... But maintaining both with smaller paddles is difficult.
You should quickly learn to pull right at the efficiently trade off between distance per stroke and stroke rate.
Here's an opportunity for your to really work on your pull efficiency!
Grab some EVF Paddles, hand paddles, and a parachute. Work primarily drill, but definitely throw them on for sprint sets as well.
