Focus: Hip Driven Free

WARM UP (1300 yards)

  • 200 choice
  • Drill Review – 6 x 50 w/ :15s rest
    #1: Flutter kick on side, head facing down
    #2: Flutter kick on side w/ heel delay
    #3: Single arm pull after heel delay, opposite arm at side
    #4: Same as above alternating arms
    #5: Human paddle w/ two beat kick
    #6: Freestyle w/ above water recovery w/ two beat kick
  • 4 x 50 kick to the rhythm strawberry blueberry – flip flops optional
  • 12 x 50 on :55 w/ 6-beat kick

MAIN SET (2200 yards)

  • 2 x (4 x 75 Indiana IMs on 1:40) 1:00 rest in between sets of 4
  • 1 x 200 pull w/ :30s rest – concentrate on entry
  • 2 x (4 x 100 – Free/Back/Breast/Free IM on 1:50) 1:00 rest in between sets of 4
  • 1 x 400 free = 4 x (50yd w/ 2-beat kick + 50yd w/ 6-beat kick)
  • 1 x 200 IM kick

COOL DOWN (200 yards)

4 x 50 choice on 1:15

Total Yards: 3700

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