Focus: Breaststroke

WARM UP (1100 yards)

  • 1 x 200 free
  • Two Rounds of Breaststroke Drills
    • 4 x 50 breast kick w/ recoil on 1:30
    • 4 x 25 sit and scull – face the direction you are moving
    • 1 x 100 – all fours (4 kicks, 4 pulls, 4 strokes)
    • 2 x 75 separation drill
  • open turn practice

MAIN SET (1600 – 2000 yards)

  • 8 x 50 – 2-turn breaststroke on 1:10
  • 12 x 100 on 2:00
    • flip turn + breaststroke pull out followed by 3 full breaststrokes
    • the rest of the length is freestyle
  • Bonus: 2 x 200 freestyle pull – lead with your wrists

COOL DOWN (200 yards)

  • 1 x 100 double arm backstroke
  • 1 x 100 EZ free

Total Yards: 2900 – 3300

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