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High Elbow Focus - Group Workout

Objective: Use assorted drills to practice the high elbow, early vertical forearm catch. Optional equipment for one-arm drills: Fins or pull-buoys, and/or a single hand-paddle.

Total Distance = 3600 yards

Set 1 - Warm-up; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 Training Cat: EN1
Get your SPL for the day, build to EN1

Set 2 - Stroke Drill; Dist = 400 yards
8 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
11-1 Drill. This is a one-arm drill. Odd repeats: stroke with the right arm; even repeats: stroke with the left arm. Start in 11-position (like Superman!) and return to 11-position and pause slightly between each stroke. Pay attention to the catch.

Set 3 - Conditioning; Dist = 400 yards
2 X 200 Freestyle Swim on 4:00 - Training Cat: EN2
Start at a moderate pace with intense focus on the catch.
Build to max pace during the last 25 of each 200.

Set 4 - Stroke Drill; Dist = 400 yards
8 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
3L/3R Drill - Perform three strokes with one arm, then three with the other.
Focus on high-elbow catch with stroking arm; leave the "resting" arm straight out front.

Set 5 - Conditioning; Dist = 400 yards
2 X 200 Freestyle Swim on 4:00 - Training Cat: EN2
See 3 above.

Set 6 - Stroke Drill; Dist = 400 yards
8 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
2L/2R Drill - Like Set 4, but with only two strokes per arm.

Set 7 - Conditioning; Dist = 400 yards
2 X 200 Freestyle Swim on 4:00 - Training Cat: EN2
See 3 above.

Set 8 - Stroke Drill; Dist = 400 yards
4 X 50 Freestyle Swim on 1:00 - Training Cat: EN2
1-4: Tarzan Drill (head up) - focus on high-elbow, EVF catch
5-8: Fist Drill - swim with fists closed - focus on high-elbow, EVF catch

Set 9 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00
Training Cat: REC
Relaxed - focus on high-elbow EVF catch

Totals by Training Cat
400 yards REC (11%)
2000 yards EN1 (56%)
1200 yards EN2 (33%)

Totals by Stroke
3600 yards Freestyle (100%)

Totals by Propulsion
3600 yards Swim (100%)

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