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

 

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