Forearm Focus - Group Workout

Objective: Learn to use your forearms.

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 pace

Set 2 - TEST SET; Dist = 400 yards
2 X 200 Freestyle Swim on 4:00 - Training Cat: EN3
First hard, second is maximum effort. Note best time for coach.
We will use this time with a 400 yd test next week to calculate critical swimming speed (CSS)

Alternating Drill/Swim Main Sets with focus as follows:

3-4: Point-Pop-Pull
5-6: Shoulder-Cheek Catch
7-8: Weightless Arm until the pull
9-10: Press the Y (or anytiing other than the palm of your hand)

Set 3, 5, 7, 9- Stroke Drill; Dist = 200 yards
4 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
Very deliberate focus as above.

Set 4, 6, 8, 10 - Conditioning; Dist = 400 yards
4 X 100 Freestyle Swim on 2:00 - Training Cat: EN2
Feel the focus from the previous drill set.

Set 11 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC
Relaxed but with very deliberate focus on forearms.

Return to Focus Overview or return to Workout Directory.