EVF Catch and Pull Focus - Group Workout

Objective: Mix EVF catch and pull drills with 400 test sets.

Total Distance = 2200 yards

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.

Set 2 - Test Set; Dist = 400 yards
1 X 400 Freestyle Swim on 7:00 - Training Cat: EN3 - Note your 400 time.

Set 3 - EVF Drill Progression; Dist = 600 yards - Training Cat: EN1 - fins optional for this set
Each drill below: 2 X 50 on 1:00
For all single arm drills: switch arms at each wall

Kickboard Single Arm Drill - focus on 3 separate stages of the stroke: point, pop, press
Underwater Recovery Freestyle - focus on point, pop, press
3L/3R Single Arm - breathe after each 3 strokes (not in the middle)
Single Arm - unused arm extended out front
Single Arm - unused arm resting on side - Breathe on stroking arm side
Single Arm - unused arm resting on side - Breathe on unused arm side

Set 4 - Test Set; Dist = 400 yards
1 X 400 Freestyle Swim on 7:00 - Training Cat: EN3 - Note your 400 time.

Set 5 - 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.

Return to Workout Directory.