Warm-Up (350 yards)

  • On Deck: Breaststroke kick demo
  • Open turn drills for breast
  • Breaststroke scull drills
    1 x 50 Medial Scull w/ flutter kick
    1 x 50 bucket scull sitting w/ knees up – face forward
    1 x 50 breast pull w/ noodle (free kick)
  • 2 x 100 breaststroke kick w/ board :15s rest

Pre-Set (1200 yards)

  • 4 x 50 free on 1:00
  • 4 x 100 free on 1:40
  • 4 x 50 free on :55
  • 4 x 100 on 1:35

Main Set (1500 yards)

  • 6 x ((4 x 50 on 1:00)+ (50 EZ on 2:00))
    Odds are 15yds fast and 35yds EZ
    Evens are 35yds fast (inc. turn) and 15 yards EZ
    Rounds 1&2: Swim
    Rounds 3&4: Paddles
    Rounds: 5&6: Paddles and Fins

Cool Down(200 yards)

  • 200 EZ choice

 Total Yards (3250)

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