Focus: Breaststroke

WARM UP (1200 yards)

• 200 SKPS – freestyle
• Breaststroke Drill Set 4 x 100 :15s rest
  1. Breastroke pull w/ buoy and w/ noddles in armpits
  2. Kickboard w/ head in water – “Up, Kick, Glide”
  3. Breastroke pull w/ buoy
  4. Separation drill – “Out, Up, Pause for apple, peaches, pumpkin pie, Kick, Glide”

MAIN SET (1800 – 2100 yards)

• Two Rounds – first round intervals on the left, second round on the right
  • 4 x 75 (50 breast + 25 free) on 1:40/1:30
  • 2 x 150 (75 back + 75 free) on 2:45/2:40
  • 2 x 150 free on 2:30/2:20
  • Break for 1:00 between rounds
• Bonus Set (300 yards)
  • 4 x 75 Indiana IMs – :20s rest
    1. 25 fly + 25 back + 25 breast
    2. 25 back + 25 breast + 25 free
    3. 25 breast + 25 free + 25 fly
    4. 25 free + 25 fly + 25 back

COOL DOWN (200 yards)

• 4 x 50 EZ on 1:10

Total Yards: 3200 – 3500