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EVF 3: Timing

Objective: Early Vertical Forearm focus for everybody. Various drills and timing the switch.
EVERYBODY: Drill slowly and mindfully. Swim hard.

Total Distance = 2800/2400 yards

Dry Land (Before getting in the pool): Mat exercises for developing EVF catch and pull

Set 1 - Warm-up; Dist = 400 yards; build to EN2
1 X 100 Freestyle
1 X 100 Kick on side (changing sides each 25)
1 X 200 Freestyle

Set 2 - Stroke Drills + Freestyle; Dist = 2000 / 1600
Pattern is 6 or 5 X 50 drill followed by 200 or 150 Freestyle
Rest is 2 breaths after each 50, 1 minute after each 200 or 100
FOR ALL DRILLS, focus on the timing of the balance shift and switch

Faster Group (Dist = 2000)Slower Group (Dist = 1600)

6 X 50 6-1-6 Drill

5 X 50 6-1-6 Drill

1 X 200 Freestyle; Training Cat: EN21 X 150 Freestyle

6 X 50 Broken Arrow Drill (like the 6-1-6)

5 X 50 Broken arrow Drill (like the 6-1-6)

1 X 200 Freestyle; Training Cat: EN21 X 150 Freestyle

6 X 50 Fingertip Drag Drill

5 X 50 Fingertip Drag Drill

1 X 200 Freestyle; Training Cat: EN21 X 150 Freestyle

6 X 50 Fingertip Drag Drill

5 X 50 Fingertip Drag Drill

1 X 200 Freestyle; Training Cat: EN21 X 150 Freestyle

Set 3 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC
Relaxed swimming: wide entry, EVF catch and pull, high-elbow recovery.

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