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

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