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Focus: Breaststroke
Warm-up (1000 yards)
- 4 x (75 free + 25 choice kick) continuous no rest (SUB-WHITE ZONE)
- Breaststroke Pull Set: Three Rounds of (2 x 50)
Outsweep w/ pinkies up, Insweep w/ fingers down & palms in, Recover forward
#1: Noodle pull w/ buoy
#2: Y pull w/ buoy
#3: Pull w/ freestyle kick – no buoy
- Breaststroke Kick Set: Three Rounds of (2 x 50)
#1 – Breaststroke kick on back – keep knees below surface of water
#2 – Breaststroke kick w/ arms at sides –toes touch hands “Up Kick Dive”
#3 – Breaststroke kick w/ arms in streamline – “Breathe Kick Glide”
Main Set (2000 yards)
- 3 x 200 on 3:00/3:30 (WHITE ZONE)
- 1 x 100 EZ kick recovery
- 6 x 100 free on 1:40/1:50 (PINK ZONE)
- 1 x 100 EZ recovery
- 12 x 50 on 1:00 – 25 choice stroke + 25 free on 1:00 (PINK ZONE)
Cool Down (200 yards)
- 1 x 100 double arm backstroke
- 1 x 100 choice kick
Total Yards: 3200
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