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High Elbow Focus - Key Workout

Objectives: Use one-arm drills to practice the high elbow, early vertical forearm catch. Alternate drill sets with high-intensity 100s, focusing on the early vertical forearm catch throughout. Optional equipment for all one-arm drills: Fins or pull-buoys, and a single hand-paddle.

Total Distance = 2600 yards

Set 1 - Warm-up; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN2
Maintain consistent SPL beginning with fourth length

Set 2 - Stroke Drill; Dist = 200 yards
4 X 50 Freestyle Swim on 1:00 - Training Cat: EN2
Single-arm stroke, unused arm extended out front, switch arms each 50

Set 3 - Conditioning; Dist = 400 yards
4 X 100 Freestyle Swim on 2:00 - Training Cat: EN3
Swim hard, focus on early vertical forearm, high-elbow catch

Set 4 - Stroke Drill; Dist = 200 yards
4 X 50 Freestyle Swim on 1:00 - Training Cat: EN2
Single-arm stroke, unused arm on your side, switch arms each 50, breathe on
the stroking arm side

Set 5 - Conditioning; Dist = 400 yards
4 X 100 Freestyle Swim on 2:00 - Training Cat: EN3
Swim hard, focus on early vertical forearm, high-elbow catch

Set 6 - Stroke Drill; Dist = 200 yards
4 X 50 Freestyle Swim on 1:00 - Training Cat: EN2
Single-arm stroke, unused arm on your side, switch arms each 50, breathe on
the unused arm side

Set 7 - Conditioning; Dist = 400 yards
4 X 100 Freestyle Swim on 2:00 - Training Cat: EN3
Swim hard, focus on early vertical forearm, high-elbow catch

Set 8 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC
Catch early, swim quietly

Totals by Training Cat
1000 yards REC (38%)
400 yards EN2 (15%)
1200 yards EN3 (46%)

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