Breaststroke Pt. 1

Dec 13, 2023 | Strokes

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Fundamentals

These workouts are designed to teach and correct stroke mechanics.

Breaststroke Pt. 1

12/13/23

Warm Up and Drills (1000 yds)

 

  • 1 x 400 – Every 4th 25, Kick on back
  • TWO ROUNDS Breaststroke Drills (300 yds)
    10 x Breaststroke kick against the wall
    1 x 50 – Breaststroke pull w/ noodle
    1 x 50 – Breaststroke kick w/ hands by sides to touch heels
    1 x 50 – Two kicks One Pull

 

  • 2 x 150 Tighten Up Drill


Main Set (2450  yds)

 

  • Pre-Set: 5 x 100 on 1:45
    First 100: Moderate
    2nd-5th 100: Add a mod.fast 25 to the beginning, then mod the rest
  • SP-1: 6 x 75 choice on 3:00 @ 85% Speed (53-55s for free)
  • 1 x 200 choice recovery
  • EN-2: THREE ROUNDS – Keep the clock going
    1 x 50 on :50 Pace = :42s
    1 x 100 on 1:40 Pace = 1:24
    1 x 150 on 2:30 Pace = 2:06
  • SP-3: 8 x 50 w/ stretch bands around feet – 40s rest

Cool Down – 200 EZ

Total: 3650

Butterfly

Backstroke

Breaststroke

Breaststroke Pt.2

Breaststroke Pt.2

Breaststroke kick should be done with knees fairly close together. Placing a stretch band just above the knees puts you legs in the correct position to kick. The bucket scull is shown in the featured image.

Backstroke Pt. 4

Backstroke Pt. 4

This backstroke workout focuses on the pull. When doing the lane line drill. One hand is grabbing onto the lane line and hoisting your body by. The other hand is holding a ball and throwing it overhand to mimic the backstroke pull.

Backstroke Pt.3

Backstroke Pt.3

Backstroke Pt. 3 12/8/23     Warm Up and Drills (1300 yds)   4 x 100 choice on 2:00 Backstroke Drills w/ fins – Use your hips to rotate!Vertical Kick w/ Hip Rotation2 x (10s L, 10s R, 6s L, 6s R, 3s L, 3s R, 3s L, 3s R) 2 x (3 x 50 kick-centered drills...

Backstroke Pt.2

Backstroke Pt.2

Backstroke lessons continue. Fashion model drill focusses on rotating from side to side using your hips. Step 1 is coordinating the hip rotation with the kick. Step 2 is coordinating the kick, hip rotation and pull.

Backstroke Pt.1

Backstroke Pt.1

Backstroke Pt. 1 12/4/23     Warm Up and Drills (900 yds)   400 choice 200 pull THREE ROUNDS of Vertical Kick w/ Hip Rotation 3 x (15s then rotate L, 15s then rotate R, 10s L, 10s R, 5s L, 5s R) Backstroke Drills w/ fins 1 x 100 Fashion Model w/ hip...

Butterfly Pt. 3

Butterfly Pt. 3

Butterfly Pt. 3 12/1/23   Warm Up and Drills (1350 yds)   ON Deck: Recovery – Snow Angel arms w/ squeezed shoulder blades 300 choice 3 x 100 – Moving Buoy Butterfly Drills w/ fins 1 x 100 Fly kick on back – Keep legs together! 4 x 25 – Diamond down, Diamond...

Butterfly Pt.2

Butterfly Pt.2

Adding arms to the fly drills. Kick arms in and kick arms out. Main set has a 400 for time so I can set new threshold times.

Butterfly Pt.1

Butterfly Pt.1

Butterfly Pt. 1 11/27/23   Warm Up and Drills (1400 yds)   400 Choice 200 Pull – 50 L arm + 50 R arm + 100 both arms 7 x 50 choice kick on 1:20 Butterfly Drills 5 x Pull-ups from bottom of pool 100 Fly kick with fins on back – Keep knees in the water 10 x...

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