Short set this week to wake up the connection between the catch and the core.
1 X 50 freestyle pull with pull buoy held at ankles. Goal: Pull buoy moves along a steady, straight “track.”
1 X 50 pull with pull buoy in “normal” position and with hands in fists (or holding pieces of noodle). Goal: Initiate hip movement and catch at the same time.
1 X 50 freestyle swim, no equipment Goal: Descend time on these swims, 1-4.
Note: Your sendoff/turnaround for the fist 50s might be 10 seconds slower than for the other 50s.