If you want to have some fun with stretch cords and a tempo trainer, here's a quick, challenging sequence to help you learn a better pull.

**Why do it:**
By applying extra resistance, you either catch the water, or you move backwards.  Rather than seeking forward propulsion simply from stroke rate, this drill will also teach you how to connect with the water better by reducing rate while trying to maintain the same goal position and tension on the cord.

**How to do it:**
**1)**  Set up the cord and get used to your set up.
**2)**  Set your tempo trainer at your standard cadence.  We started at .85.  The goal was to remain close to the wall without touching for 10-15 strokes.
**3)**  Increase the rate by .05, and get to the same position for the same number of strokes.
**4)**  Continue to increase the rate by .05 until you're unable to remain at the same spot for the 10-15 strokes.
**5)**  As you begin to fail, learn that building efficiency isn't just easy swimming, but rather, making every move purposeful, sharper, more precise.
**6)**  Once you've reached failure, return to your original cadence and try again... mostly trying to not swim through the wall with your new found feeling of powerful arms.

**How to do it really well (the fine points):**
Graduation comes when the coach shortens the cord and allows you to attempt the same sequence as before.  The extra resistance will quickly show you spots still needing work.  Play around after the sequence with a shorter spot to get to.  This will allow you to spend more time simply feeling the water.

If you're a triathlete, like our demonstrator, now go for a run to clear your mind and get ready for your next swim session.

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Freestyle - Resistance Catch Training