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Forearm Focus - Key Workout

Total Distance = 3600 yards

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

Set 2 - TEST SET; Dist = 400 yards
2 X 200 Freestyle Swim on 4:00 - Training Cat: EN3
First hard, second is maximum effort. Note best time for coach.

Alternating Drill/Swim Main Sets with focus as follows:

  • 3-4: Point-Pop-Pull
  • 5-6: Shoulder-Cheek Catch
  • 7-8: Weightless Arm until the pull
  • 9-10: Press the Y (or anytiing other than the palm of your hand)

Set 3, 5, 7, 9- Stroke Drill; Dist = 200 yards
4 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
Very deliberate focus as above.

Set 4, 6, 8, 10 - Conditioning; Dist = 200 yards
1 X 200 Freestyle Swim on 4:00 - Training Cat: EN3
Hard 200, but feel the focus from the previous drill set.

Set 11 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC
Relaxed with very deliberate focus on the forearms.

Return to Focus Overview or return to Workout Directory.

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