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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 = 3200/2400 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 - Start slow and build to endurance pace.

Faster GroupSlower Group

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

 

Set 3 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim easy
Relaxed swimming: wide entry, EVF catch and pull, high-elbow recovery.

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