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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)
- 50 moderately fast + 100 moderate
- 100 moderately fast + 50 moderate
- 150 moderately fast
- 2:00 break in between rounds
- 8 x 50 kick on 1:40
- 8 x 25 power push offs on :30
- Bonus Set – 4 x 100 :20s rest(400 yards)
- 25 stroke + 75 free
- 50 stroke + 50 free
- 75 stroke + 25 free
- 100 stroke
COOL DOWN (200 yards)
Total Yards: 2950 – 3450
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