Intermediate Hip Drive Session — Focus: hip drive Short, focused session to develop hip drive and hip snap timing for intermediate swimmers. Mix of drills, controlled efforts and sprints to train transferring power from the hips into faster, cleaner freestyle. Full workout: - Warm up: 300m easy (mix strokes: 100 swim, 100 pull, 100 kick) - 4x75m (25 drill 50 swim) — focus hip drive, 25s rest - 4x50m @80% — emphasize hip snap, 30s rest - 6x25m sprint @90% — kick drive, 25s rest - Cool down: 150m