Hip Rotation Focus - Key Workout

Objective: Intense focus on the hips.

Total Distance = 2400 yards; Total Time = 44:00; 12:00 PM-12:44 PM

Set 1 - Warm-up; Dist = 400 yards; Time = 04:00; 12:00 PM-12:04 PM
4 X 100 Freestyle Swim on 1:00
Training Cat: EN1
Start slow, build each 100 to EN1

Set 2 - Conditioning; Dist = 800 yards; Time = 16:00; 12:04 PM-12:20 PM
4 X 200 Freestyle Swim on 4:00
Training Cat: EN2
Alt 200 hard, 200 easy - focus on hips driving arms forward

Set 3 - Conditioning; Dist = 800 yards; Time = 16:00; 12:20 PM-12:36 PM
4 X 200 Freestyle Swim on 4:00
Training Cat: EN2
Alt 200 hard, 200 easy - focus on snapping hips with catch

Set 4 - Cool-down; Dist = 400 yards; Time = 08:00; 12:36 PM-12:44 PM
4 X 100 Freestyle Swim on 2:00
Training Cat: REC
Imagine you are roller-blading slowly

Totals by Training Cat
400 yards REC (17%)
400 yards EN1 (17%)
1600 yards EN2 (67%)

Totals by Stroke
2400 yards Freestyle (100%)

Totals by Propulsion
2400 yards Swim (100%)

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