EVF 3: TimingObjective:
Early Vertical Forearm focus for everybody. Various drills and timing the switch.
EVERYBODY:
Drill slowly and mindfully. Swim hard. Total Distance = 2800/2400 yards Dry
Land (Before getting in the pool): Mat exercises for developing EVF catch and
pull Set 1 - Warm-up; Dist = 400 yards; build to EN2
1 X 100 Freestyle
1
X 100 Kick on side (changing sides each 25)
1 X 200 Freestyle Set
2 - Stroke Drills + Freestyle; Dist = 2000 / 1600
Pattern is 6 or 5 X 50 drill
followed by 200 or 150 Freestyle
Rest is 2 breaths after each 50, 1 minute
after each 200 or 100
FOR ALL DRILLS, focus on the timing of the balance shift
and switch | | Faster Group (Dist = 2000) | Slower
Group (Dist = 1600) | 6 X 50 6-1-6 Drill | 5
X 50 6-1-6 Drill | | 1 X 200 Freestyle; Training
Cat: EN2 | 1 X 150 Freestyle | 6
X 50 Broken Arrow Drill (like the 6-1-6) | 5
X 50 Broken arrow Drill (like the 6-1-6) | | 1 X
200 Freestyle; Training Cat: EN2 | 1 X 150 Freestyle | 6
X 50 Fingertip Drag Drill | 5 X 50 Fingertip
Drag Drill | | 1 X 200 Freestyle; Training Cat: EN2 | 1
X 150 Freestyle | 6 X 50 Fingertip Drag Drill | 5
X 50 Fingertip Drag Drill | | 1 X 200 Freestyle;
Training Cat: EN2 | 1 X 150 Freestyle |
Set
3 - 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
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