Practice: Wednesday November 23

400 warm up

 

Kick set no fins (600/1000)

2×200 free kick @:15r

2×100 Breaststroke kick, streamline on back @:10r

  • Keep knees underwater, focus on kicking down and feeling the water with the insoles of your feet.

 

Drill set (400/1400)

16×25 Breaststroke Drills @:40

  • 1-4 2 kick/1 pull – ultra-tight streamline!
  • 5-8 Slow-mo. 1 pull, 1 kick, 3 second glide in ultratight streamline
  • 9-12 Underwater pullout repeats – keep head in line with your body, spine neutral
  • 13-16 Build from steady to sprint

 

Pull set (600/2000)

6×100 @:10r

  • Breaststroke scull/Free pull by 25

 

Main Set (1800/3800)

3 Rounds

50 Free @ :50

50 Breast – Build by 25 @1:00

100 Free @ 1:30/1:40/1:50

100 Breast – Build by 25 @ 1:35/1:45/1:55

150 Free – @ 2:15/2:30/2:40

150 br build by 50 @ 2:20/2:35/2:55

 

100 cool down

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