Focus:Hip Driven Freestyle

Warm-up (750 yards)

  • Dryland demo of hip driven freestyle
  • 1 x 100 kick working on cadence – (1 2 3) strawberry (4 5 6) blueberry
  • Vertical kick w/ hip snap on straw and blue for 1:00 – arms extended
  • 2 x 25 horizontal kick w/ hip snap on straw and blue – arms at sides
  • 4 x 25 kick into a catch position
    • Kick on side w/ lower arm extended, opposite arm sailboat position
    • Snap your hip down a “straw”
    • Drive sailboat arm into catch position
    • Now repeat on the other side, snapping on the “blue”
  • 1 x 500 in white zone (130-150 bpm) working on hip driven freestyle – slow down stroke to coordinate hips with catch<

Main Set (1800 yards)

  • 8 x 50 on 1:15 – pink zone  (odds are kick – evens are free) 
  • 1 x 100 EZ back or breast stroke recovery 
  • 6 x 100 free on 2:00 –pink zone (140 – 160 bpm) 
  • 1 x 100 EZ back or breast stroke recovery 
  • 4 x 150 pull on 3:00 –white zone (130 – 150 bpm) 

Cool Down –200 EZ

 

Total Yards: 2750

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