EVF: Early Vertical Forearm

Objective: Early Vertical Forearm focus for everybody. Fast lane: One-arm drills.
Slower lane: Drills to learn the EVF (early vertical forearm) catch and pull.
EVERYBODY: Drill slowly and mindfully. Swim hard.

Total Distance = 2600/2000 yards

Dry Land (Before getting in the pool): Mat and band exercises for developing EVF catch and pull

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

Faster Group

Slower Group

Set 2 - Single Arm + Swim; Dist = 1800
All repeats on 15 seconds rest

Repeat this 600 yard set three times, changing the drill for each cycle:

4 X 50 Single-Arm Drills - EN1:

Stroke with left arm, right arm out front
Stroke with right arm, left arm out front
Stroke with left arm, right arm at side
Stroke with right arm, left arm at side

2 X 200 Freestyle focus on the catch - EN2

Set 2 - EVF Drills + Swim; Dist = 1200
Use fins if you have a weaker kick;for all single arm drills, switch arms after each 50 (not at each wall); For all drills, focus on point, pop, press (three distinct parts of the underwater arm stroke)

Repeat this 300 yard set four times:

4 X 50 Kickboard Single-Arm Drill - EN1

1st and 3rd stroking with the left arm
2nd and 4th stroking with the right arm

1 X 100 Freestyle focus on the catch - EN2

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.

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