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Hip Focus - Group Workout

Objectives: This is a good base week focus: hip-driven freestyle.

Set 1 - Warm-up; Dist = 600

Repeat 2 X
10 secs rest

1 X 200 Freestyle Swim
1 X 100 Freestyle pull with pull buoy

Set 2 - Start Practice; Dist = 400
8 X 50 mass start, on 10 secs rest
Slower swimmers start first. When past the flags, faster swimmers start.

Set 3 - 200s, Conditioning with hip focus; Dist = 1600
30 secs rest for all repeats
Training Cat: EN2

Distance
Drill or Focus
1 X 200
Tap, Tap, Spear Drill: tap your hip, tap your shoulder, spear your hand into the water - your hip should be dry when you tap it
3 X 200
Freestyle - focus on hips driving the hands forward (not pulling the arms back)
1 X 200
Hip Tap Spear Drill: tap your hip, spear your hand forward - your hip should be dry when you tap it
3 X 200
Freestyle with hip focus

Set 4 Cool-down; Dist = 400
1 X 400 Freestyle Swim - Cat: REC
Recovery with long, easy strokes

Total 3000

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