TrainersEye · Session of the Day · Swimming · #027

Swimming Catch & Pull — EVF Propulsive Force Day

High-elbow catch torque — lats, teres and forearm flexors anchor the pull, elbow never drops · Stage · Foundation (positions & cuff base)

Target ≈ 55 minDate Body Weight Session RPE cap 8/10Coach: MMSx Team of Experts

Warm-Up · RAMPPhase 1 · Scapular, cuff & ankle priming · 6-8 min

Time__ : __

1	Cat-Cowpainless range only — any pinch overhead ends the drill	2 × 10
2	Arm Circlessteady breathing rhythm	8 + 8
3	Band External Rotation — posterior cuffpull twice what you press — the back of the shoulder is the armor	2 × 12

Phase 2 · Starts, Turns & Streamline Elasticity8-10 min · 100% intent · every rep finishes in locked streamline · full rest

Time__ : __

	1	Tuck Jumpfinish in streamline — biceps on ears, ribs down, locked	3 × 4
	2	Squat Jumpfinish in streamline — biceps on ears, ribs down, locked	3 × 4

Phase 3 · Propulsive Pull Ballistics10-12 min · high-velocity pulls, elbow never drops · rest 60-90 s

Time__ : __

1	Overhead Throwhigh elbow — fingertips down, forearm is the paddle	3 × 8
2	Landmine Rotationfast hands, loose shoulders — speed floats on relaxation	3 × 6/side
3	Hollow-Body Pulloverno fishtail — hips stay quiet while arms drive	3 × 8

Progression: Foundation rule: cuff before catch — posterior band work opens every session, painless full range only. Streamline holds: ribs down, pelvis locked, zero lumbar arch.

Phase 4 · Swimming Strength & Shoulder Armor16-20 min · pull-dominant + cuff supersets · rest 2 min

Time__ : __

1	Pendlay Rowhigh elbow — fingertips down, forearm is the paddle	3 × 8	kg
2	Single-Leg Deadlifthips lead the roll — power crosses the body	3 × 6	kg
3	Scapular Push-Uppull twice what you press — the back of the shoulder is the armor	3 × 12
4	Plankhollow body — low back glued down, one rigid cylinder	3 × 30 s

Phase 5 · Decompression & Parasympathetic Reset4-6 min · psoas & rec-fem lengthening, spinal traction, breathwork

Time__ : __

1	Overhead Lat Traction Stretchsteady breathing rhythm	45 s/side
2	Child's Posesteady breathing rhythm	45 s/side
3	Box Breathingsteady breathing rhythm	4-4-4-4 · 2 min

Coach notes: Log every load and every time box — next week's card asks for 2% more.

Whole Session TimeFirst warm-up minute → last second of the cool-down

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Session Complete

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Loads / times hit / next targets

TrainersEye · MMSx Authority Institute · Session of the Day · Written by the MMSx team of certified professionals

Swim shoulders are built from behind — pull twice what you press, painless overhead range only, stop at any shoulder pinch. Scale load to your level, stop at pain, follow the BPIT Principle of Intensity and NASM/ACSM/ACE safety guidance. Educational — not medical advice.