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EVF: Early Vertical Forearm

Objective: Early Vertical Forearm focus for everybody. Fast lane: One-arm drills.
Slower lane: Drills to learn the EVF (early vertical forearm) catch and pull.
EVERYBODY: Drill slowly and mindfully. Swim hard.

Total Distance = 4000/2400 yards

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

Set 1 - Warm-up; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN1 - Start slow and build to EN1 pace.

Faster GroupSlower Group

Set 2 - Single Arm + Swim; Dist = 2400
All repeats on 15 seconds rest

Repeat this 600 yard set three times, changing the drill for each cycle:

4 X 50 Single-Arm Drill (see below) - EN1
2 X 200 Freestyle focus on the catch - EN2

Single-arm drill for each cycle:

  1. Unused arm out front, switch each 50
  2. Unused arm out front, switch each 25
  3. Unused arm at side, switch each 50
  4. Unused arm at side, switch each 25

 

Set 2 - EVF Drills + Swim; Dist = 1200
Use fins if you have a weaker kick;For all single arm drills, switch arms after each 50 (not at each wall); For all drills, focus on point, pop, press (three distinct parts of the underwater arm stroke)

Repeat this 300 yard set four times, changing the drill for each cycle:

4 X 50 Kickboard 1-Arm Drill with focus (see below) - EN1
1 X 100 Freestyle focus on the catch - EN2

Drill focus for each cycle:

  1. Point, pop, press
  2. Coordinate stroke & rotational kick on same side
  3. Coordinate opposite leg kick driving arm into the water
  4. Without the kickboard (unused arm out front)

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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