Focus: Hip Driven Freestyle

Warm-up (1200 yards)

  • Kick Set: 4 x 75 – 25 flat board + 25 tombstone + 25 head down
  • Turn Drills:  front float into tight ball, then add core-driven somersault
  • 4 x 25 – No wall turns: float, stroke, stroke, flip, repeat
  • 8 x 50 on 1:10  –  drill 25 + swim 25
    • Two reps of each of the following drills
      • side kick w/ extended arm to ear (head down)
      • rock the boat – one arm free w/ opposite arm at side, breath on non-stroking side
      • 6 & 6
      • 6 – 3 – 6 – 6 kicks on one side + 3 strokes + 6 kicts on the other side
  • 400 swim – WHITE ZONE (130-150bpm)

Main Set (1800 yards)

  • Three Rounds of the kick pull swim set below – descending intervals
    (Start w/ intervals on left, round 2 use the middle intervals, round 3 use the intervals on the right)
    NOTE: NOT 3 ROUNDS OF KICKING, 3 ROUNDS OF PULLING, 3 ROUNDS OF FREE

      • 2 x 50 kick on 1:30/1:20/1:10 PINK ZONE (140-160 bpm)
      • 1 x 200 pull on 3:40/3:30/3:20 – WHITE ZONE (130-150 bpm)
      • 3 x 100 on 2:00/1:50/1:40 PINK ZONE (140-160 bpm)

     

     

Cool Down –4 x 50 on 1:10  non-free

Total Yards: 3200

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