Snappy Hips Focus - Group Workout

Objective: Get in the habit of maximizing hip rotation. And remember that you need to snap your hips whether swimming fast or at endurance pace.

Total Distance = 3600 yards

Set 1 - Warm-up; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN1
Relaxed, maintain SPL but build to EN1

Set 2 - Timed 400 Yard Swim; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN2/EN3
Max effort 400 to calculate CSS

Set 3 - Extended Side Balance Drill + Freestyle; Dist=400 yards
4 X 100 Freestyle Swim on 2:00 -Training Cat: EN2
25 kick on left side, 25 kick on right side, 50 swim

Set 4 - One-Arm Drill (unused arm extended) + Freestyle; Dist = 400 yards
4 X 100 Freestyle Swim on 2:00 - Training Cat: EN2
25 yds one-arm left, 25 one-arm right drill, 50 swim

Set 5 - One-Arm Drill (unused arm at side) + Freestyle; Dist = 400 yards
4 X 100 Freestyle Swim on 2:00 - Training Cat: EN2
25 yds one-arm left, 25 one-arm right drill, 50 swim

Set 6 - 9-3-9 Drill + Freestyle; Dist = 400 yards
4 X 100 Freestyle Swim on 2:00 - Training Cat: EN2
50 yds 9-3-9 drill, 50 swim

Set 7 - 3 Free 2 Back Drill + Freestyle; Dist = 400 yards
4 X 100 Freestyle Swim on 2:00 - Training Cat: EN2
50 yds 3 freestyle strokes, 2 backstrokes drill, 50 swim

Set 8 - Conditioning; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN2
Swim at race pace focused on hip rotation

Set 9 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC
Relaxed swimming but maintain hip snap

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