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OBJECTIVE
This practice is designed to help you get familiar and gain conscious control over the details of the stroke that allow you to shift SPL on command.
Some of you may be able to achieve a decent SPL = N already, without much effort. But it may be that you have a hard time shifting it to N+1 or N-1 on demand. You haven’t actually learned what features of your stroke you can adjust to affect Stroke Length.
DISTANCE
1600 meters
FOCAL POINTS
Here are some of the primary details you can adjust your stroke to adjust the Stroke Length:
A. Recovery
You can slightly speed up or slightly slow down the recovery swing to affect the length of the stroke.
B. Catch/Hold
You can slightly increase pressure or decrease pressure of the catch to affect the length of the stroke.
C. Mailslot + Catch Moment
You can time the Mailslot moment (for the recovering arm) to happen precisely at the Set-The-Catch moment, or you can make the Catch wait just a micro-second longer, a little more ‘overlap’ in the stroke which allows the Spearing Arm to submerge to the wrist before you set the Catch. This affects the length of the stroke.
D. Spear and Extension
You can extend your arm just 1-2 cm further, opening the armpit just a little more, or stop your extension just 1-2 cm shorter to affect the length of the stroke.
INSTRUCTIONS
Pick N SPL that you will use as your base SPL. Then you will use the four Focal Points described above to practice intentionally adjusting SPL from N to N+1, and from N to N-1.
MAIN SET #1
4x (1x 25m holding N SPL, no rest, 1x 25m holding N+1 SPL), with 15 seconds between repeats.
Do 4 Rounds of this set, with the Focal Points listed above to adjust your SPL back and forth from N to N+1:
- Round #1 use Focal Point A
- Round #2 use Focal Point B
- Round #3 use Focal Point C
- Round #4 use Focal Point D
MAIN SET #2
4x (1x 25m holding N SPL, no rest, 1x 25m holding N-1 SPL), with 15 seconds between repeats.
Use same Focal Points from the previous set.
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