02/24/05 Breaststroke Kick Drill Swim Practice

Here’s one that I did on my own today.

WARMUP: 400
With fins. Alternate 50 SA drill and 50 LA drill for 300 yards, getting more complex on the drills each time, then 100 Free

MAIN SET: 1400 equivalent
2 X 200 on 4:00, swum as follows: [went 3:23…3:22]
25 Pulse Breaststroke
25 Hand-Lead Breast Kick on Your Back
25 Pulse Breaststroke
25 Hand-Lead Breast Kick on Your Back
25 Hand-Lead Breast Kick on Stomach, gradually adding more pull
25 Fast-Hands Breast
25 Hand-Lead Breast Kick on Stomach, gradually adding more pull
25 Fast-Hands Breast

With swim tether, go twice through the following:
Push off and do pulldown, then take 20 Head-Lead Breast Kicks followed immediately by 30 Hand-Lead Breast Kicks then swim to the wall, turn and swim FAST Breast back to the original wall. Work on getting the hips up and over on the kicks.

Swim two more 200s on 4:00 sendoff as above, but this time substitute UW Breast Kick for the Pull Breaststroke. [went 3:25…3:23]

5 X 50 Breast Kick with a board on 1:15, descend. {went 53…48…46…45…43]

WARMDOWN: 200
200 EZ free, back and breast

Total Yardage: 2000