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Arms Focus - Key Workout

Objective: General focus on the arms, hard 100s.

Total Distance = 3200 yards

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

Repeat Drill Set A (400 yds) and Conditioning Set B (100 yds) with drill focus as below. All conditioning sets are freestyle only, repeating the focus of the previous drill set.

   Set A - Stroke Drill; Dist = 400 yards
   8 X 50 Freestyle Swim on 1:00 - Training Cat: EN1 - Focus and drill as described below

   Set B - Conditioning; Dist = 200 yards
   2 X 100 Freestyle Swim on 3:00 - Training Cat: EN3 - Freestyle above race pace with focus as described below

Set Focus and Drill Instructions
2 Focus: Wide-Entry Focus
Drill: Half-Length Tarzan: Head up for first 12.5 yds, enter arms wide and keep them wide
Swim: Freestyle with above focus

Focus: Front-Quadrant Timing
Drill: Elbow Switch: Imagine there is a switch on your extended elbow. When the recovering hand passes that elbow, it throws the switch to begin the catch.
Swim: Freestyle with above focus

4 Focus: Early Vertical Forearm Catch
Drill: 11-1 Single-Arm: Stop in 11 position, really focus on the EVF catch
Swim: Freestyle with above focus
5 High-Elbow Recovery
Drill: Fingertip-Drag
Swim: Freestyle with above focus

Set 6 - Cool-down; Dist = 400 yards
4 X 100 Freestyle Swim on 2:00 - Training Cat: REC
Relaxed swimming: wide entry, EVF catch and pull, high-elbow recovery.

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