Hips and Kicking

A GREAT workout today, hope you enjoy it as much as I did. I felt like I could have swam ALL day... I keep telling myself that, time is approaching quickly. Below is the workout I did today, 11000 yds. Feel free to split up the workout or do 1/2 the distances ... what ever works for you.
The interval times in ( ) are my intervals, if you need more rest, adjust accordingly. If you can do them on a faster pace, more power to you.

11,000 Workout

Tube: 1000 (alternate breathing pattern per 50)

Swim: 2 x 500 (7:20) / 1 x 1000 (14:30) / 2 x 500

RP: 4 x 250 (4:00) **Catch-up drill every 5th length
1 minute rest
BP: 5 x 200 (3:15) **
1 minute
P: 10 x 100 (1:35/1:40) **

Swim: 1 x 1000 (15:00) / 2 x 500 (7:30) / 1 x 1000

B: 20 x 50 ( 2 on :45, 3 on :50)

Swim Tip:
Hips and Kicking

I'm not much of a kicker, never was, and I know that is why my sprinting is not strong.

It's not my natural strength. I do kick but I am natural doing the 2 beat- cross over kick, especially in the long swims.
If you can do a 6 beat through out, more power to you, it does take some energy to work those legs.

The kick should be generated from your hips, not the knees.

I feel the hips are one of the most important aspects of the swim stroke. They generate lots of power into the torso, which helps drive power into the shoulder and arm stroke.

Every part works together.

As the hand is passes under the hip, that hip should be rotating up while the other side is driving down.

It is a difficult concept to get your head around, to concentrate on the hips while swimming can be frustrating, but if you can manage the feel, you will see your stroke in total improve.

Dream, Prepare, Succeed.