Focus: Hip Rotation

WARM UP (1200 yards)

  • Drill Set – Two Rounds
    • 1 x 50 Fashion model kicking, arms at side – 25 prone + 25 on back
    • 1 x 50 Fashion model kicking w/ 6-beat kick – 25 prone = 25 on back
    • 1 x 100 – 50 free + 50 back w/ 6-beat kick, lead with hips
    • 1 x 50 L.Arm only free, right arm at side, breathe on right
    • 1 x 50 R.Arm only free, left arm at side, breathe on left
    • 1 x 100 free w/ 6-beat kick, lead w/hips
  • Kick Set
    • 1 x 100 kick w/board, hands at top of board (flat kick)
    • 1 x 100 kick w/board angled to left(45 degrees) then right- switch 4 x per 25
    • 1 x 100 6 – 3 – 6 drill in prone position
    • 1 x 100 6 – 3 – 6 drill on back

MAIN SET (1000 – 1900 yards)

  • Two – Three Rounds of (5 x 100 on 1:50/2:00/2:20/3:00)
  • Backstroke reminder- pinky in first, wide pull, fingers point to side walls
    1. 100 free
    2. 25 back + 75 free
    3. 50 back + 50 free
    4. 75 back + 25 free
    5. 100 back
  • Bonus Set(400 yards)
    • 4 x (4 x 25 on :30/:40/:50) free or back
      1. Fast push off and break out, the rest is easy
      2. Start easy and finish fast, race finish
      3. All EZ
      4. All FAST

COOL DOWN (200 yards)

  • 4 x 50 EZ on 1:10/1:20/1:30

Total Yards: 2400 – 3300

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