EVF Focus - Group Workout

Objective: Mix lengths of EVF focus with 200s to burn in the early vertical forearm catch.

Total Distance = 2800 yards

Set 1 - Warm-up; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN1
Build to EN1 maintaining consistent SPL

Set 2 - Conditioning; Dist = 400 yards
2 X 200 Freestyle Swim on 4:00 - Training Cat: EN3
Fast, but focus on even pressure on hand-wrist-forearm

Out of water for isometric strengthening drill for the EVF catch.

Set 3 - Stroke Drill; Dist = 400 yards
8 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
Drill 25, swim 25: Single-Arm Drill (unused arm out front)
Odd repeats with left arm, even repeats with right arm
Focus on Point, Pop, Press: three distinct parts of the stroke

Set 4 - Conditioning; Dist = 400 yards
2 X 200 Freestyle Swim on 4:00 - Training Cat: EN3
Fast, but focus on Pop-Press

Set 5 - Stroke Drill; Dist = 400 yards
8 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
Repeat set 3, but unused arm at side

Set 6 - Conditioning; Dist = 400 yards
2 X 200 Freestyle Swim on 4:00 - Training Cat: EN3
Fast, but focus on Pop-Press

Set 7 - Stroke Drill; Dist = 400 yards
8 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
Drill 25, swim 25: Closed Fist Drill

Set 8 - Conditioning; Dist = 400 yards
2 X 200 Freestyle Swim on 4:00 - Training Cat: EN3
Fast, but focus on Pop-Press

Set 9 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC
Relaxed with focus on EVF

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