Hip Rotation Focus - Group Workout

Objective: Focus on a hip driven stroke.

Total Distance = 3600 yards

Set 1 - Warm-up; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN1
Build to EN1 using long strokes.

Set 2 - Conditioning; Dist = 400 yards
8 X 50 Freestyle Kick on 1:00 - Training Cat: EN2
Vertical Kicking: Kick 45 seconds, rest 15 seconds

Sets 3-7. Odd repeats EN1 with technique focus; even repeats EN2

Set 3 - Conditioning; Dist = 800 yards
8 X 100 Freestyle Swim on 2:00 - Training Cat: EN1 & EN2
Hip Focus: Get hip out of the way of stroking hand

Set 4 - Conditioning; Dist = 800 yards
8 X 100 Freestyle Swim on 2:00 - Training Cat: EN1 & EN2
Hip Focus: Drive hands forward with hips

Set 5 - Conditioning; Sculling 2 minutes - EN1
Review - Vertical sculling in place - bring legs to front and try to move forward

Set 6 - Conditioning; Dist = 800 yards
8 X 100 Freestyle Swim on 2:00 - Training Cat: EN1 & EN2
Catch and Pull Focus: Even pressure on the hand-wrist-forearm

Set 7 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC

Totals by Training Cat
400 yardsREC (11%)
1200 yards EN1 (35%)
2000 yards EN2 (54%)

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