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
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