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

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