EVF Wet & Dry Focus - Group Workout

Objective: Practice the EVF in the water and out (on the Vasa Ergometer).

Dry Land Warm-Up: Practice EVF movements standing on the deck. Demonstrate on the Vasa Ergometer.

Vasa Erg Lane Use
Each lane will take a 20-minute turn in the Vasa Erg lane. In the Erg lane swimmers will basically swim a "relay" with one swimmer on the Erg while the others drill slowly focusing on the EVF.

Total Distance = 3600 yards

Set 1 - Warm-up; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00
Training Cat: EN1 - Build to EN1 and swim with consistent stroke count

Set 2 - Stroke Drill; Dist = 400 yards
8 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
Catch Up Drill: Focus on an EVF on your right side for first 25, left side for second 25

Set 3 - Conditioning; Dist = 400 yards
2 X 200 Freestyle Swim on 4:00 - Training Cat: EN2 - Focus on EVF

Set 4 - Stroke Drill; Dist = 400 yards
8 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
Underwater Freestyle Drill - Focus on an EVF on your right side for first 25, left side for second 25
(For this drill your arms never leave the water.)

Set 5 - Conditioning; Dist = 400 yards
2 X 200 Freestyle Swim on 4:00 Training Cat: EN2 - Focus on EVF

Set 6 - Stroke Drill; Dist = 400 yards
8 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
Fist Drill - Focus on an EVF on your right side for first 25, left side for second 25

Set 7 - Conditioning; Dist = 800 yards
2 X 400 Freestyle Swim on 8:00 - Training Cat: EN2
Longer repeats at race pace with focus on EVF.

Set 8 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC
Or 1 X 400 4 Back 3 Free Drill - Training Cat: REC

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