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
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