Focus: Breaststroke/Jane’s Bday
Warm-up (1100 yards)
- 4 x (50 pull + 150 free or back) :20s rest (SUB-WHITE ZONE)
- Breaststroke Timing Set: Two Rounds of (3 x 50)
#1: Kick w/ board, head in water – “UP, KICK, GLIDE”
#2: Kick w/o board, arms in streamline – “UP, KICK, GLIDE”
#3: Add a pull – “OUT (sweep hands out), UP (breathe), KICK, GLIDE”
Main Set (1950 yards)
- 4 x 75 (25 breaststroke + 50 free) :15s rest (WHITE ZONE)
- 8 x 25 breaststroke kick on :45 (PINK ZONE)
“OUT, AROUND & DOWN” accelerate the “AROUND” - 3 x 150 (75 backstroke + 75 free) : 20s rest (WHITE ZONE)
- 8 x 25 backstroke or fly kick on back on :45 (PINK ZONE)
- 2 x 225 :30s rest (PINK ZONE)
(25 breast pull w/ free kick + 175 free + 25 fly pull w/ breast kick)
- 8 x 25 free kick on :45 (RED ZONE)
- 1 x 300 choice (WHITE ZONE)
Cool Down (200 yards)
- 4 x 50 choice on 1:10
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