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

Thursday's workout

500 swim (last 200 IM)
8x100 pull at 1:40
1x50 easy
9x200 desc. 1-3(stroke),4-6(free),7-9(zommers)
Warm down

Wednesday's Workout (6.29)

Warm Up

 - 300 swim

 - 100 kick

 - 200 pull

 - 100 kick

 - 200 IM drill

 - 100 kick

 - 8X50 @ 1:00 - odd: scull/swim, even: drill/swim

 

Main Set:

 - 12X75 @ 1:50 - first 6 no zoomers, last 6 zoomers

       - 1 - 25 underwater kick, 25 overkick, 25 kick on back

       - 1 - 25 fast kick with board, 50 easy swim

       - 1 - 50 fast kick with board, 25 easy swim

Warm Down

 - 200 swim easy

Tuesday's workout

400 swim
200 overkick
300 pull

4x125 @ 2:05
4x100 @ 1:35
4x75 @ 1:10
4x50 @ :45

16x25 alternating fly, choice

4x50 kick 100%