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
    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

Main Set (1700 yards)

  • 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

 

Cool Down –non-free 200 EZ

Total Yards: 3000

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