Focus: Breaststroke

Warm-up (1100 yards)

  • Vertical Kicking – 6 x :45s kick + 15s rest
  • 4 x 100 free on 1:50 (SUB-WHITE to WHITE ZONE)
  • Breaststroke Drill Set – 3 x 100
    #1: 1 x 100 breast pull – SLOW outsweep + quick insweep
    #2: 1 x 100 breaststroke kick w/ a board
    #3: 1 x 100 breaststroke w/ ball under chin
  • 8 x 50 build on 1:00 (WHITE to PINK ZONE)

Main Set (2000 yards)

  • 4 x 300 free on 5:00 (PINK ZONE)
    First 100 – Concentrate on quiet angled entry
    Second 100 – Concentrate on leading pull w/ straight wrists
    Third 100 – Concentrate on 6-beat kick
  • 16 x 25 – working on push-offs on :40 (PINK ZONE)
    Odds – alternate between back and breast
    Evens – free
  • 4 x 100 (25 back + 25 breast + 50 free) :20s rest (WHITE ZONE)
    Odds are kick only
    Evens are stroke swims

Cool Down (200 yards)

  • 1 x 100 double arm backstroke
  • 1 x 100 choice

Total Yards: 3300

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