Focus: Hip Rotation

WARM UP (1200 yards)

  • Vertical Kick – 6 x :40skick + 20s rest
  • Two Rounds – 1st Round gets 1st listed rest, 2nd round gets 2nd listed rest
    • 1 x 200 free :30s rest/:20s rest
    • 1 x 100 – 6 – 3 – 6 drill
    • 1 x 100 bow and arrow drill, switch sides to breathe
    • 2 x 100 kick on 3:00/2:45

MAIN SET (1200 – 1800 yards)

  • Two Rounds – 1st Round gets 1st listed rest, 2nd round gets 2nd listed rest
    • 4 x 50 on 1:10/1:00 Set your pace
    • 2 x 100 on 2:00/1:45 Hold the 50 pace
    • 1 x 200 Hold your 100 pace
    • One minute rest
  • Bonus Set (600 yards)
    • 12 x 50 on 1:05/1:15/1:20
      • First 25 is stroke – IM order
      • Second 25 is free

COOL DOWN (200 yards)

  • 2 x 75 – 25 back + 25 Breast + 25 free
  • 1 x 50 double arm backstroke

Total Yards: 2600 – 3200

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