Focus: Breaststroke

WARM UP (1200 yards)

• 1 x 300 free
• Three Rounds of 3 x 100- First Round is Freestyle, Second is Back, Third is Breast
  • 1 x 100 pull
  • 1 x 100 kick
  • 1 x 100 swim

MAIN SET (1800 yards)

• 12 x 100 on 2:10/2:20
  • Flip turn followed by an underwater breaststroke pullouts
  • Take 3 full breaststroke cycles
  • Freestyle the rest of the length
• 1 x 400 free – work your hips
• 4 x 50 kick – no board – on 1:20
  • breaststroke kick w/ arms extended
  • breathe before kick
  • glide after kick
  • open turns w/ two handed touch
  • work the pull out

COOL DOWN (200 yards)

• 1 x 100 EZ free
• 1 x 100 backstroke

Total Yards: 3200