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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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