EVF Part Two

Objective: Early Vertical Forearm focus for everybody. Sculling and drills.
EVERYBODY: Drill slowly and mindfully. Swim hard.

Total Distance = 3400/2900 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.

Set 2 - Test Set & Recovery; Dist = 600 yards
1 X 400 Freestyle Swim MAX EFFORT - tell coach your time - Training Cat: EN2
1 X 200 Freestyle Swim - Training Cat: REC

Set 3 - Stroke Drills + Freestyle; Dist = 2000 Pattern is 8 X 50 as drill 25 + swim freestyle 25 (if drill uses pull buoy, swim uses pull buoy) Rest is 4 breaths between each 50; Drills
Faster Group (Dist = 2000)	Slower Group (Dist = 1500)
8 X 50	6 X 50
Scull #1 - keep your elbows as far forward as possible, feel even pressure sculling in and out Doggy Paddle - keep your elbows and forearms forward Scull #2 - keep your elbows and shoulders aligned Tarzan - head out of the water, wide stoke, early catch and pull Fist Drill - close your fist loosely, focus on the forearm

Set 4 - 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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