Wednesday, December 6, 2017

Focus: Breaststroke
Warm-up (1300 yards)

• 200 SPS – freestyle (SUB-WHITE ZONE)
• Breaststroke Drill Set – 6 x 50 :15s rest – CHOICE
  Suggestions: Breast pull w/ free kick, kick w/ arms at sides, noodle pull,
  breast kick on back, 2 kicks one pull, still head, separation drill
• 8 x 50 choice kick on 1:20 (WHITE ZONE)

Main Set (1800 yards)

• 6 x 100 free/back/breast/free on 1:50/2:00 (PINK ZONE)

• 12 x (2-turn 50s choice) on 1:05 (WHITE ZONE)
  Fast in and out of turns
  Moderate in between turns
• 6 x 100 free on 1:40/1:50 (PINK ZONE)

Cool Down (200 yards)

• 4 x 50 choice on 1:10

Total Yards: 3300