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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
- 100 free
- 25 back + 75 free
- 50 back + 50 free
- 75 back + 25 free
- 100 back
- Bonus Set(400 yards)
- 4 x (4 x 25 on :30/:40/:50) free or back
- Fast push off and break out, the rest is easy
- Start easy and finish fast, race finish
- All EZ
- 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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