Focus: Hip Driven Freestyle
Warm-up (1100 yards)
- Review dryland hip driven freestyle
- Review front float into tight ball, then add core-driven somersault
- 2 x (4 x 100 FADDLE drill) – work on hip/pull coordination
- Left paddle, right fin
- Right paddle, left fin
- Both paddles, both fins
- No paddles no fins+
- 1 x 300 in white zone (130-150 bpm) working on hip driven freestyle – slow down stroke to coordinate hips with catch
Main Set (1700 yards)
- 12 x 50 on 1:10 – SINK TOUCH PUSH to start
- #1-3: 12.5 yards pink zone + 37.5 yards white zone
- #4-6: 25 yards pink zone + 25 yards white zone
- #7-9: 37.5 yards pink zone + 12.5 yards white zone
- #10-12: 50 yards pink zone
- Red zone (150 – 170) Set – Go right into the EZ, start next distance when last person has finished
- 1 x 100 red zone + 100 EZ
- 1 x 75 red zone + 75 EZ
- 1 x 50 red zone + 50 EZ
- 1 x 25 red zone + 25 EZ
- Kick Set 6 x 50 on 1:20
- 2 x 150 pull on 3:00
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