Breaststroke Pt.2

Dec 15, 2023 | Strokes

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Fundamentals

These workouts are designed to teach and correct stroke mechanics.

Breaststroke Pt. 2

12/15/23

Warm Up and Drills (1100 yds)

 

  • ON DECK – Open turns
  • 1 x 400 – Choice
  • 4 x 100 FADDLE DRILL
  • TWO ROUNDS Breaststroke Drills (300 yds)
    10 x Breaststroke kick against the wall
    1 x 50 – Bucket scull facing forward, moving forward
    1 x 50 – Breaststroke kick w/ board and band above knees
    1 x 50 – Separation drill – Pull breathe PAUSE Kick Glide

Main Set (2400  yds)

 

  • EN-2: 5 x 100 on 1:35  @ threshold pace
  • EN-3: 4 x 150 on 2:45 @ threshold pace MINUS 2s/100yds
  • 1 x 100 Recovery
  • EN-1: TWO ROUNDS – Keep the clock going
    1 x 100 IM Rest: 30s
    1 x 150 25 Free + 100 stroke + 25 free Rest: 45s
    1 x 200 IM Rest: 1:00
  • SP-3: 4 x (4 x 25 choice eon :35)
    #1: Fast to EZ
    #2: EZ to Fast
    #3: All EZ
    #4: All Fast

Cool Down – 200 EZ

Total: 3800

Butterfly

Backstroke

Breaststroke

Breaststroke Pt. 1

Breaststroke Pt. 1

Day one of breaststroke review. Drills are for kicking and pulling separately. Two kicks one pull combines kick and pull. For the kick, make sure heels come to butt. Ankles flex and toes are turned out. Finish with pointed toes.

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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