Even Hips Focus - Group Workout

Objective: Even hip rotation to both sides is a challenge. Most swimmers rotate pretty well to one side, not so well to the other.

Total Distance = 3600 yards; Total Time = 1:12:00; 12:00 -1:12

Set 1 - Warm-up; Dist = 400 yards; Time = 08:00; 12:00 -12:08
1 X 400 Freestyle Swim on 8:00
Training Cat: EN1
Note SPL for second 25 - maintain for remainder of warm-up

Set 2 - Stroke Drill; Dist = 400 yards; Time = 08:00; 12:08 -12:16
8 X 50 Freestyle Kick on 1:00
Training Cat: EN1
Side Balance Nose Down (SBND) - alt sides ea 25

Set 3 - Conditioning; Dist = 600 yards; Time = 12:00; 12:16 -12:28
8 X 75 Freestyle Swim on 1:30
Training Cat: EN2
25 SBND, 25 9-3-9, 25 Freestyle

Set 4 - Stroke Drill; Dist = 400 yards; Time = 08:00; 12:28 -12:36
8 X 50 Backstroke Kick on 1:00
Training Cat: EN1
Side Balance Nose Up (SBNU) - start with nose down

Set 5 - Conditioning; Dist = 600 yards; Time = 12:00; 12:36 -12:48
8 X 75 Backstroke Swim on 1:30
Training Cat: EN2
25 SBNU, 25 Backstroke Thumb-Pinkie Lead, 25 Backstroke

Set 6 - Conditioning; Dist = 800 yards; Time = 16:00; 12:48 -1:04
4 X 200 Freestyle Swim on 4:00
Training Cat: EN2
Focus on hips: at surface, snap, coordination

Set 7 - Stroke Drill; Dist = 400 yards; Time = 08:00; 1:04 -1:12
1 X 400 Freestyle Swim on 8:00
Training Cat: EN1
Alternate: Freestyle 25, Backstroke 25; relaxed

Totals by Training Cat
1600 yards EN1 (44%)
2000 yards EN2 (56%)

Totals by Stroke
2600 yards Freestyle (72%)
1000 yards Backstroke (28%)

Totals by Propulsion
2800 yards Swim (78%)
800 yards Kick (22%)