Focus: Breaststroke

WARM UP (700 yards)

  • 1 x 200 free
  • Breaststroke Kick Progression Drills (250 yards)
    • Sit on side of pool – flex feet and toes out, kick around and push back together
    • 2 x 50 breaststroke kick on back – concentrate on keeping knees in water
    • 1 x 50 up/kick/glide w/ a kickboard
      • up=breathe and get legs in cocked position
      • kick while head is returning to inline spine position
      • glide in streamline
    • 2 x 25 arms at side, breathe & cock legs, kick down and around then glide
    • 2 x 25 arms at side, breathe & cock legs touching heels to hand, then kick down and around, then glide
  • Breaststroke Pull Progression (250 yards)
    • 2 x 25 “Y” or front scull
    • 2 x 50 scull w/ kickboard- alternate arms
      • hold board w/ left hand, tiny circle scull w/ right
      • grab board and kick
      • hold glide
      • repeat
    • 1 x 100 breaststroke pull
      • start by sculling out to “Y” position
      • pull towards the body and breathe while looking at the water
      • recover arms by squeezing elbows together and extend into streamline position

MAIN SET (1300 – 1900 yards)

  • 8 x 50 breaststroke :20s rest
    • #1-2: Pull and pause for 3s, then kick and pause for 3s, then glide for 3s
    • #3-4: Pull and pause for 2s, then kick and pause for 2s, then glide for 2s
    • #5-6: Pull and pause for 1s, then kick and pause for 1s, then glide for 1s
    • #7-8: Pull then kick then glide in succession
  • Freestyle Ladder (900 yards)
    • 50 kick + 50 pull + 50 free
    • 100 kick + 100 pull + 100 free
    • 150 kick + 150 pull + 150 free

COOL DOWN (200 yards)

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

Total Yards: 2200

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