Friday, November 3, 2017

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
• 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)

Cool Down –200 choice

Total Yards: 2850-3000