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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
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