Swim Block! Let’s Make Some Technique Changes
When is a good time to do a swim block and focus on technical changes? And, how do I do it?
With no immediate races = perfect window to change the swim with a focused block.
Goal is frequency, volume, and technical experimentation
Changes won’t show up immediately — the payoff comes after the block once the body adapts
This is about creating feel + awareness, not perfection
Key Technical Focus: The Catch
The main limiter we want to work on for most athletes is ineffective catch , especially early in the stroke.
What’s Happening
Hand enters → loiters too long
Elbow drops
Forearm never becomes a paddle
Balance issues show up in drills (paddle/fins, tennis ball)
What We Want
Early, immediate engagement
Elbow stays high
Forearm + hand = one solid platform
Grab the water, then accelerate through it
Simple image:
Grab → anchor → pull your body over the water
Like crawling forward over sand, not pushing water away.
Why the Tennis Ball / Fist Drills Matter
These drills remove your ability to cheat.
If you’re not using your entire forearm, you’ll feel unstable immediately
That instability is real-time feedback
Key takeaway:
Discomfort = information. That “whoa” feeling means the drill is doing its job.
Sculling: Non-Negotiable
Especially:
Under-body windshield-wiper scull
Elbows high
Snorkel on if possible so you can see it
Sculling teaches:
Where pressure actually is
How to hold water
What “on top of the catch” really feels like
Simple Cue That Works
Instead of thinking about the hand:
“Tip my elbow toward the end of the pool.”
This:
Keeps the elbow high
Automatically sets the forearm
Reduces overthinking
Use cues like this — one at a time.
Pulling Power Comes From Your Back
You do not swim from your shoulders
The engine is the lats
Proper rotation is required to access them
If you’re too flat:
You default to shoulders
Power drops
Fatigue rises
Dryland = Skill Accelerator
Dryland isn’t extra — it’s reinforcement.
Useful tools:
Swiss ball catch drill (visual feedback)
Band or lat pulldown work with high elbows
Swim Cords- Focus on feeling the lats engage, wrist firm, no collapse
This reduces thinking in the water.
Stroke Timing Matters
Once the catch is set:
Grab, don’t rush
Accelerate through the pull
Think “anchor and move forward.”
The better your body position, the more effective this becomes.
How to Approach Each Swim
This is critical:
One focus per swim
Not ten
Not everything at once
Example:
Today = early catch
Tomorrow = elbow position
Next swim = lat engagement
Too many thoughts = no change.
Big Picture
Swim blocks work
Frequency matters
Feel comes after volume
Progress shows up subtly, then suddenly
Stay patient. You’re building something that sticks.