Focus: Breaststroke
WARM UP (1200 yards)
- 200 SKPS – freestyle
- Breaststroke Drill Set 4 x 100 :15s rest
- Breastroke pull w/ buoy and w/ noddles in armpits
- Kickboard w/ head in water – “Up, Kick, Glide”
- Breastroke pull w/ buoy
- 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
- 25 fly + 25 back + 25 breast
- 25 back + 25 breast + 25 free
- 25 breast + 25 free + 25 fly
- 25 free + 25 fly + 25 back
- 4 x 75 Indiana IMs – :20s rest
COOL DOWN (200 yards)
- 4 x 50 EZ on 1:10
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