Focus: Breaststroke
WARM UP (1350 yards)
- On deck breaststroke pull partner manipulation – “Out, Up and Forward”
- 1 x 300 free
- Pull Set – Three Rounds of 4 x 50 :10s rest
- Breaststroke pull w/ buoy and w/ noddles in armpits
- Breaststroke Y pull w/ buoy – streamline to Y to hands in and breathe
- Breaststroke pull w/ buoy
- Breaststroke pull w/ freestyle kick – no buoy
- Breaststroke Timing Drills – Three Rounds of 3 x 50 :10s rest
- Kickboard w/ head in water – “Up, Kick, Glide”
- No kickboard, arms stretched out in front – “Up, Kick, Glide”
- Add a pull – “Out (sweep hands out), Up (breathe), Kick, Glide”
MAIN SET (1300 – 1900 yards)
- Speed Warm Up Set – 8 x 50 on 1:10/1:20/1:30/1:45
- #1-2: 12.5 off wall fast + 37.5 moderate
- #3-4: 25 fast + 25 moderate
- #5-6: 37.5 fast + 12.5 moderate
- #7-8: 50 fast
- 6 x 100 on 1:40/2:00/2:15/2:30/2:45
- 1 x 100 EZ
- 8 x 25 underwater kicks on :40/:45/1:00
- Bonus Set (600 yards)
- 3 x 200 country club IMs – :20s rest
- 25 fly + 25 free + 25 back + 25 free + 25 breast + 150 free
COOL DOWN (200 yards)
- 1 x 100 double arm backstroke
- 1 x 100 super slow freestyle
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