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
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