Focus: Breaststroke

WARM UP (1250 yards)

• 1 x 200 free
• Breaststroke Timing Drills 3 x (3 x 50) – KEEP HIPS HIGH
  • First 50: Kick w/ board – Out(toes w/ ankles flexed) around and down(toes pointed)
  • Second 50: Kickboard w/ head in water – Up(head), kick, glide
  • Third 50: No kickboard, arms in front head in water – Up(head), kick, glide
• Freestyle Alignment Drills – Three Rounds
  • 1 x 50 side kick (head looks down, lower arm extended
  • 1 x 50 6 – 3 – 6 drill
  • 1 x 100 free – descend each round

MAIN SET (1500 – 1900 yards)

• 2 x (3 x 150 on 3:15)
  1. 50 moderately fast + 100 moderate
  2. 100 moderately fast + 50 moderate
  3. 150 moderately fast
  4. 2:00 break in between rounds
• 8 x 50 kick on 1:40
  • 25 breaststroke
  • 25 free
• 8 x 25 power push offs on :30

• Bonus Set – 4 x 100 :20s rest(400 yards)

1. 25 stroke + 75 free
2. 50 stroke + 50 free
3. 75 stroke + 25 free
4. 100 stroke

COOL DOWN (200 yards)

• 4 x 50 choice on 1:10

Total Yards: 2950 – 3450