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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