November 1. 2017

Focus: Hip Driven Freestyle

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
1. Left paddle, right fin
2. Right paddle, left fin
3. Both paddles, both fins
4. 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

12 x 50 on 1:10 – SINK TOUCH PUSH to start
1. #1-3: 12.5 yards pink zone + 37.5 yards white zone
2. #4-6: 25 yards pink zone + 25 yards white zone
3. #7-9: 37.5 yards pink zone + 12.5 yards white zone
4. #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