> 07/28/04 IM and Breaststroke Practice 5-4-3-2-1 | GoSwim TV

07/28/04 IM and Breaststroke Practice 5-4-3-2-1

I’m just transitioning into taper for the USMS LCM Nationals in Savannah. Here’s what I did today (I’m swimming the 50, 100, and 200 Breast at the meet, and the 200 IM.)

WARMUP: 400
With fins.
4 X (25 Fly drill + 25 Back drill + 25 Breast drill) + 100 Freestyle
The drills get a little more complex and more intense as I go through each round of the 25s.

BREAST DRILL/BACKSTROKE SET: 500
Swim continuously through 5 X 100, swum as 25 drill/25 Backstroke/25 drill/25 Backstroke. Change the drill on each 100.
1st 100: Drill = Karla
2nd 100: Drill = One stroke Breast/One stroke Fly at up tempo. Did breast kick on the Fly.
3rd 100: Drill = Hand-Lead Breast Kick on Back
4th 100: Drill = Karla
5th 100: Drill = One stroke Breast/One stroke Fly at up tempo, as above.

100 EZ Breast kick as recovery

KICK SET: 400
4 X 100 Breast kick with a board, with 10 Rocket Lauchers before each 100. In each 100, decrease the number of kicks on each successive length. I took 14 – 13 – 12 – 11 (or 12). Held approx. 1:48 per 100.

100 EZ recovery

KICK/SCULL/SWIM SET: 300
4 X 75 on 2:00 sendoff (or :20 RI — I held 1:40)
1st 25 of each 75 is Breast kick on back, with a pull buoy between thighs, and with arms held out of the water.
2nd 25 of each 75 is Breast scull on stomach, with pull buoy.
3rd 25 of each 75 is Breaststroke, still holding pull buoy between legs, and focusing on the arm position (insweep and outsweep) I was practicing with the sculling.

100 EZ recovery

BREAST SET: 200
4 X 50, swum as 25 Breast drill + 25 Breast, on :55 sendoff (or whatever works out to be about :10 rest). I used a different drill on each 50: UW Breast Kick; Breast with an Extra Kick; Breast Breathing Every Other Stroke; and Loong Breast. Held :43. Urgh.

100 EZ Recovery

BREAST SET #2: 100
4 X 25 Breast on :30 sendoff (or whatever works out to be :10 RI).
I went 9 strokes (:20)…10 strokes (:19)…11 strokes (:19)…12 strokes (:19)

WARMDOWN: 150 EZ, then 5 starts from the blocks.

Total Yardage: about 2300