> Breaststroke Taper | GoSwim TV

Breaststroke Taper

A little bit less yardage today, a bit more speed and focusing on hitting walls, turns, and underwaters while at speed.

WARMUP: 700
With Zura Alphas:
100 dolphin
100 flutter
100 dolphin
200 free/back

200 breast kick, various positions

BREAST/FLY SET: 500 + 200
10 X 50 with fins on 1:00 sendoff
#1: Pulse breast, breathe every 4
#2: Fly/Breast Combo
#3: 2L/2R Fly — > whole-stroke Fly
#4: Pulse breast, breathe every 3
#5: Karla drill
#6: 2L/2R FLy –> w.s. Fly
#7: Pulse breast, breathe every 2
#8: 3 strokes Fly — Free
#9: 2L/2R Fly –> w.s. FLy
#10: Pulse breast, breathe every stroke

200 EZ pull

MAIN SET: 600 + 200
8 X 75 breast on approx. 2:00 sendoff (wait till heart rate is 100 or so before each swim).
The goal is to do a calibrated descend 1 to 8 by using a Tempo Trainer. The first 4 or 5 swims are fairly easy, so use them to work on pace and to be very precise about body position on each approach to the wall, each turn and pullout, and each first stroke. Then, on the final 3 swims, try to hold on to good form on all of the above while going all out. Using the TT like this also helps you work on your reaction time at the start of each swim.

#1: Tempo Trainer set to beep every 26 seconds [1:18]
#2: TT set @ 25 seconds [1:15]
#3: TT set @ 24 seconds [1:12]
#4: TT set @ 23 seconds [1:09]
#5: TT set @ 22 seconds [1:06]
#6: TT set @ 21 seconds [1:03]
#7: TT set @ 20 seconds [1:00]
#8: TT set @ 20 seconds [1:01]

200 EZ recovery

BREAST SET: 100
4 X 25 breast on :40 sendoff
Set the Tempo Trainer to beep every 10 seconds and try to beat the TT to the wall by the second beep. [was probably 18 to 19 on each 25]

WARMDOWN: 200
200 EZ with 3 starts from the blocks

Total Yardage: 2500