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

Total Yards: 2850 – 3450

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