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