EVF: Early Vertical Forearm

Set 2 - Single Arm Drills + FS; Dist = 2400

Drills (change each cycle):

1. Single Arm 3L/3R
2. Single Arm - unused arm out front
3. Single Arm - unused arm at side

For #2 and #3, switch arms each 50
(not each 25).

Repeat 3 times, using the above drills:

4 X 50 Drill (see above) + 10s rest
1 X 200 FS easy + 10s rest
1 X 200 FS cruise + 10s rest
1 X 100 FS cruise + 10s rest
1 X 100 FS fast + 30s rest

Set 2 - EVF Drills + FS; Dist = 1600
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)

Drills (change each cycle):

1. Kickboard Single-Arm Drill - point, pop, press
2. Underwater Recovery Freestyle - point, pop, press
3. Single Arm 3L/3R - breathe after each stroke
4. Single Arm - unused arm extended out front

Repeat 4 times, changing the drill for each cycle:

4 X 50 Drill (see above) + 10s rest
1 X 200 FS cruise + 10s rest
1 X 100 FS fast + 30s rest