EVF Focus - Key Workout

Objectives: Swim hard with focus on the early vertical forearm catch.

Total Distance = 2800 yards

Set 1 - Warm-up; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN1
Build to EN1 maintaining consistent SPL

Set 2 - Conditioning; Dist = 400 yards
8 X 50 Freestyle Swim on 1:00 - Training Cat: EN3
Fast, but focus on EVF

Set 3 - Stroke Drill; Dist = 200 yards
4 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
Single-Arm Drill: left down, right back, Point, Pop, Pull fo

Set 4 - Conditioning; Dist = 400 yards
4 X 100 Freestyle Swim on 2:00 - Training Cat: EN3
Fast, but with EVF focus

Set 5 - Stroke Drill; Dist = 200 yards
4 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
Closed Fist Drill - focus on knuckles under elbow at catch

Set 6 - Conditioning; Dist = 800 yards
4 X 200 Freestyle Swim on 4:00 - Training Cat: EN3
Fast but focus on EVF

Set 7 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC
Relaxed with EVF focus

Totals by Training Cat
400 yards REC (14%)
800 yards EN1 (29%)
1600 yards EN3 (57%)