Focus: Breaststroke                                 

Warm-up (1350 yards)

  • 1 x 400 free
  • 1 x 100 backstroke
  • Breaststroke Timing Drills – Keep Hips High!
3 x 50 Kick w/ board – Out (toes w/ flexed ankles) Around and Down
3 x 50 Kickboard w/ head in water – Up (head), Kick, Glide
3 x 50 No kickboard w/ arms extended –  Up (head), Kick, Glide
  • Freestyle speed warm-up
    8 x 50 on 1:05
    #1-2 – Power push off + 37.5 moderate
    #3-4 – Power push off + 25 PINK ZONE + 50 moderate
    #5-6 – Power push off + 37.5 PINK ZONE + 12.5 moderate
    #7-8 – Power push off + 50 PINK ZONE

Main Set (1100 yards)

  • 1 x 400 for time (RED ZONE) followed by 1 x 100 EZ
  • 6 x 100 pull on 1:50 – odds are free, evens are choice (WHITE ZONE)
  • Breaststroke Pullout Drills
    • Float in streamline – make sure you pinch your butt cheeks together
    • Float in streamline ADD hourglass underwater pull
    • Float in streamline ADD hourglass underwater pull ADD under water “sneak” recovery keeping hands near body then RETURN to streamline
    • ADD power push-off to the beginning of sequence and remove float
    • ADD butterfly kick as hands pass under face in “sneak” recovery

 

Cool Down (200 choice)                                     

Total Yards: 2650

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