Snappy Hips Focus - Key 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 = 3200 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 - Hip Focus Drills; Dist = 1200 yards
All 50s on 1:00, 3 breaths rest - Training Cat: EN2
4 X 50: Extended Side Balance Drill: 25 kick on left side, 25 kick on right side
4 X 50: One-Arm Drill (unused arm extended): 25 on left side, 25 on right
4 X 50: One-Arm Drill (unused arm at side): 25 on left side, 25 on right
4 X 50: 9-3-9 Drill (9 kicks on side, 3 strokes, 9 kicks on side)
4 X 50: 3 Free 4 Backstroke Drill (3 strokes of freestyle, 4 strokes of backstroke)
4 X 50: 3 Free 2 Backstroke Drill (3 strokes of freestyle, 2 strokes of backstroke)

Set 3 - Conditioning; Dist = 1200 yards
3 X 400 Freestyle Swim on 8:00 - Training Cat: EN2
Swim with a 2-beat kick at race pace focused on hip rotation

Set 4 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC
Relaxed swimming but maintain hip snap

Return to Focus Overview or return to Workout Directory.