Friday's workout

3x200 swim, drill/swim, free/stroke

8 x 50 kick, overkick

6x100 pull

12 x 50 breast/free, free build

4 x 75 easy

Thursday's workout

200 SKPS

8x75 IMO drill, Brest build

1x400 pull

3x200 fast

1x400 zommers

2x300 fast

 

warm down

Tuesday's workout

400 swim

8x75 pull free/IMO/free @ 1:20

2x200 alternating 50free kick + breast arms/ 50 fly kick + breast arms @ :30 rest

1x100 easy

20 x 50 free @ :45

1x200 warm down

Breaststroke Clinic

BREASTSTROKE KICK

 

--> Steps

       1. Heels come up to butt - **remember to keep knees together**

       2. Feet turn out, flex

       3. Kick out, around, and together - keeping knees as close as possible

       4. Finish kick-- legs together, toes pointed, squeeze butt, legs come up toward surface

       5. Glide

 

--> Drills

       1. Egg Beater

 

 

BREASTSTROKE PULL

 

--> Steps

       1. Start in streamline

       2. Pull around & together, keeping elbows in front of you - body should come out of the water to breath - **remember to keep head in line**

       3. Dive forward into streamline

--> Drills

       1. Scull - out in front OR below chest keeping elbows up

       2. Breaststroke pull with butterfly kick - remember to keep head in line

BREASTSTROKE TIMING

--> Steps

       1. Pull 

       2. Kick

       3. Glide

--> Drills

       1. two pulls with butterfly kick, one pull with breaststroke kick

       2. one pull, two kicks 

 

Saturday's workout

Warm up
400 swim
4x150 50 free/25 stroke IMO

Pre main set
4x75 overkick with z
8x25 half underwater fast kick/half swim with z
1x400 pull 3/5/e/9 by 100

Main set
3x4x100
1st round - 75 IMO + 10 sec rest + 25 sprint 2:00
2nd round- 50 build free + 15 sec rest + 50 build stroke 2:00
3rd round- fast, 75fast/25easy, 50fast/50easy,25fast/75easy 2:10

Warm down

Friday's workout

200 SKP

12x50 drill/swim 1:10

12x75 50kick/25swim, 50 swim/ 1:30

1x400 z + p

Warm down