06/17/03 Breaststroke Drill/Swim 200s
Last week I did two practices using short-interval breaststroke sets, so today I wanted to try some longer intervals and sets. Here’s what I did on my own.
WARMUP: 500
With fins. Short-Axis progression.
5 X 100, swum as 25 drill/25 Body-Dolphin Fly/25 drill/25 Body-Dolphin Fly
1st 100 drill = No-Hands Slinky
2nd 100 drill = Hand-Lead Slinky
3rd 100 drill = Slide to the Corners
4th 100 drill = Stoneskipper
5th 100 drill = Hip-Delay Butterfly
MAIN SET: 2000
10 X 200 on 4:15 sendoff, swum as
25 drill
25 Hand-Lead Breaststroke Kick on Your Back @ 7 kicks/lap
25 drill
25 Hand-Lead Breaststroke Kick on Your Back @ 7 kicks/lap
25 Hand-Lead Breaststroke Kick on Your Stomach
25 Breaststroke @ 8 strokes/lap
25 Hand-Lead Breaststroke Kick on Your Stomach
25 Breaststroke @ 9 strokes/lap
1st 200 drill = Underwater Breaststroke Kick
2nd 200 drill = One Up/Two Down
3rd 200 drill = Body-Dolphin Breast
4th 200 drill = Double Body-Dolphin Breast
5th 200 drill = Breast Breathe Every Other Stroke
6th 200 dirll = Underwater Slinky with Breast Kick
7th 200 drill = Triple Body-Dolphin Breast
8th 200 drill = Quadruple Body-Dolphin Breast
9th 200 drill = Underwater Breaststroke Kick
10 200 drill = Breast Breathe Every Other Stroke
My times ranged from 3:45 to 3:38. I was focusing on getting a tight tuck on my turns, and keeping my toes pointed as I pulled up my feet and legs on each turn. If you watch Dave’s feet as he does his turns on the Go Swim Breaststroke DVD, you’ll notice how he keeps his toes pointed rather than “hooking” them. I was trying to do this tonight, and it really made my turns a lot faster.
WARMDOWN: 200
200 EZ swim down alternating 25 free and 25 back.
Total Yardage: 2700
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