Focus: Hip Rotation

WARM UP (1200 yards)

  • Two Rounds
    • 50 L.Arm only free, right arm at side, breathe on right
    • 50 R.Arm only free, left arm at side, breathe on left
    • 100 free w/ 6-beat kick, lead w/hips
    • 50 L.Arm only backstroke, right arm at side
    • 50 R.Arm only backstroke, left arm at side
    • 100 backstroke w/ 6-beat kick, lead w/ hips
  • 8 x 50 kick on 1:30/1:40/1:45/1:50
    • Odds are freestyle w/ board
    • Evens are backstroke, arms in streamline position

MAIN SET (1800 yards)

  • Two Rounds of Round the Clock 10 x 50- First round is free, second is back
    • First 50 is on 1:30
    • Second 50 is on 1:25
    • Third 50 is on 1:20…
    • Last 50 is on :45 – if you make it
    • If you can’t make the interval, start the second round
  • Heartrate Set: 3-4 x 200
    • Take your pulse for 6s immediately after the 200
    • Multiply that number by 10
    • If your pulse is less than 120 beats/min, start your next set
    • If your pulse is greater than 120 beats/min, wait 30s and take your pulse again

COOL DOWN (200 yards)

  • 4 x 50 choice on 1:10/1:15/1:30

Total Yards: 2600 – 3200

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s