Hip Focus - Group
WorkoutObjectives: 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 Return
to Workout Directory. |
