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 

Total Yards: 3250 

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