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

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