WARMUP: 200
With fins:
100 Head-Lead IM
100 Hand-Lead IM
MAIN SET: 2000
Four rounds of the following, using a different breaststroke drill on every 100. For explanations and video of all the drills, pick up a copy of GO SWIM BREASTSTROKE DRILLS WITH DAVE DENNISTON & STACIANA STITTS.
5 X 100 continuous swim, done as 25 BR drill/25 BK/25 BR drill/25 BK
Set #1 drills were:
Hand-Lead Body Dolphin
Piston Kick
Underwater Breast Kick
Fast-Hands Breast
Karla
Set #2 drills were:
Breast with an Extra Kick
Head-Lead Kick on Back
Cobra
Breathe Every Other Stroke
Glide Breast
Set #3 drills were:
Skimmers
Fly/Breast Combo with all breast kick
Kick on Back with Hands/Arms in Air
2 Sculls and a Pull
Flutter Kick with Breast Pull
Set #4 drills were:
Pulse Breaststroke
Glide Kick
Fast Hands
Mini Pull
Fast Hands
WARMDOWN: 300
With Zura Alpha Fins
300 EZ, alternating free/back/dolphin
Total Yardage: 2500
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