Focus: Hip Driven Freestyle
Warm-up (1000 yards)
- Vertical Kick – 6 x :40s w/ :20s rest
- Review front float into tight ball, then add core-driven somersault
- 2 x (4 x 50 drill + 1 x 100 free) – start when last person finishes
- Round 1: Rock the boat – alternate arms by 25s
This is a one arm drill, w/ non-stroking arm at side and
breathing toward the non-stroking side - Round 2: 6 & 6
Six kicks on side w/ arm extended, breathe and switch
to other side as hip swivels and recovery arm enters
- Round 1: Rock the boat – alternate arms by 25s
- 200 pull in white zone (130-150 bpm)</li
- 200 free in the white zone
Main Set (1650 – 1800 yards)
- Two Rounds
- 4 x 50 on 1:00 to set your 200 PINK ZONE pace
- 1 x 200 on 5:00 – See if you can hold your 50 pace
You get two chances. If you succeed on the first round, drop your 50 pace by 1-2 seconds if not try again at the same pace.
- Kick Set 8 x 25 on :45
- Odds are fast (red zone 150 – 170 bpm), evens are recovery
- 10 minute swim – your choice (650 – 800 yards)
- Goal is to stay in the PINK zone (140-160 bpm)
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