Hip Driven Freestyle Drill Progression - Workout

Objective: Focus on driving the stroke with the hips. Alternate drills with race-intensity 300s.

Total Distance = 3500 yards

Set 1 - Warm-up; Dist = 500 yards
1 X 500 Freestyle Swim on 10:00 - Training Cat: EN1
Relaxed warm-up with perfect core posture.
At every wall, think "belly in, neck tall, chin back"

Sets 2-11

Even Sets - Drill 4 x 50 - Training Cat: EN1
2: Extended Side Balance (alternate arms each length)
4: Sharkfin (switch arms each length)
6: Single-Arm Corckscrew
8: 6-1-6: About 6 kicks in side balance, single stroke to switch to other side
10: 9-3-9: About 9 kicks, then 3 consecutive strokes

All Odd Sets (3, 5, 7, 9, 11) - 1 x 300 Freestyle - Training Cat: EN2

Set 12- Cool-down; Dist = 500 meters
1 X 500 Freestyle Swim on 10:00 - Training Cat: REC
Relaxed with hip driven freestyle

Totals by Stroke
3500 Yards Freestyle (100%)

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