WARM UP (900-1300 yards)

  • 100/200 SKPS
  • Two Rounds – Breaststroke Warm-up
    • 1 x 50 breaststroke pull w/ bouy
    • 1 x 25 sit on kick board and breast scull
    • 1 x 25 stand on kick board and breast scull
    • 1 x 25 breaststroke kick pushing the shoulders of a person on their back
    • 1 x 50 Piston breastroke kick drill – left leg, then right leg, then both legs
    • 1 x 50 breaststroke

MAIN SET (1750 – 1850 yards)

  • 9 x 100 free on 1:35/1:50/2:00/2:15/2:45
  • 1 x 100 EZ
  • Two Rounds Breaststroke 3 x 75 :15s rest
    • Round 1/Rep 1: 25 breast + 50 free
    • Round 1/Rep 2: 50 breast + 25 free
    • Round 1/Rep 3: 75 breast
    • Round 2/Rep 1: 25 breast fast + 50 breast EZ
    • Round 2/Rep 2: 50 breast fast + 25 breast EZ
    • Round 3/Rep 3: 75 breast fast
  • 1 x 100 EZ
  • 4 x 100 free on 1:30/1:45/1:55/2:10/2:40
  • Challenge – can you do one more on that interval?

COOL DOWN(400 yards)

  • 4 x 100
    • #1: EZ Breaststroke kick w/ board
    • #2: Backstroke
    • #3: EZ Freestyle kick w/ board
    • #4: Free

Total Yards: 3450-3550

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