Focus: Breaststroke

WARM UP (1000 yards)

• Vertical Kicking – 6 x :40s kick + :20s rest
• 1 x 100 breaststroke pull – SLOW outsweep + Quick insweep
• 1 x 100 breaststroke kick w/ board
• 1 x 100 breaststroke w/ ball under chin
• 4 x 100 free on 1:55
• 4 x 50 free on 1:00
• Pullout Drills*
  • 3 x pullout from push off – float to the top & try to beat your distance
  • 3 x pullout from side dive – float to the top & try to beat your distance
  • 4 x 25 breaststroke from side dive w/pullout

MAIN SET (1600 – 2000 yards)

• 4 x 300 on 5:00
  • First 100 of the 300: Reach and roll
  • Second 100 of the 300: Lead pull w/ wrists/paddle
  • Third 100 of the 300: Emphasize your 6-beat kick
• 16 x 25 w/ power push-offs on :45
  • Odds:  alternate backstroke and breaststroke
  • Evens: free
• Bonus Set – Working on Hand and Hip Speed (400 yards)
  • 1 x 200 free pull w/ acceleration after the catch
  • 4 x 50 free w/ acceleration after the catch on 1:00

COOL DOWN (200 yards)

• 1 x 200 EZ choice

Total Yards: 2800 – 3200

*Breaststroke underwater pullout – Start in streamline, then hands move out. Pull underbody in the shape of an hourglass. Recover with hands close to the body with elbows tucked close to rib cage. Butterfly kick as hands pass under face. Keep head facing downward until the beginning of the insweep of the first breakout stroke. Head (facing downward) must break surface before hands move inward.