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Forearm Focus - Recovery Workout

Objective: Learn to use your forearm.

Total Distance = 2000 yards

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

Alternating Drill/Swim Main Sets with focus as follows:

• 2-3: Point-Pop-Pull
• 4-5: Shoulder-Cheek Catch
• 6-7: Weightless Arm until the pull
• 8-9: Press the Y (or anytiing other than the palm of your hand)

Set 2, 4, 6, 8 - Stroke Drill; Dist = 200 yards
4 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
Very deliberate focus as above.

Set 3, 5, 7, 9 - Conditioning; Dist = 100 yards
1 X 100 Freestyle Swim on 2:00 - Training Cat: EN2
Feel the focus from the previous drill set.

Set 10 - Cool-down; Dist = 400 yards;
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC

Return to Focus Overview or return to Workout Directory.