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Breaststroke Practice – Pullouts and Tether

Did this in a 20-yard pool.

WARMUP: 800
600 with fins

200 breast kick with pull buoy, alternating 20 on stomach/20 on back

PULLOUT SET: 400
Tied a Styrofoam noodle across the lane at mid point in pool (the pool is a uniform 3.5 to 4 feet deep).
10 X 40 with 5 Rocket Launchers before each 40. Start with a breast pullout, which takes you to the noodle. Stand up and dive over the noodle, with hands in streamline. Go immediately into a breast pullout, then turn at the wall, pullout, stand up, dive over the noodle and do another pullout. On each 40, you’re doing 4 pullouts.

MAIN SET: 1520
200 freestyle pull with pull buoy

With a long-belt slider:
1 X 40: 20 yards eggbeater kick resisted + 20 yards breaststroke assisted
1 X 40 breaststroke: 20 yards resisted + 20 yards assisted
1 X 80 breaststroke: 20 R + 20 A + 20 R + 20 A
1 X 120 breaststroke 20 R + 20 A + 20 R + 20 A + 20 R + 20 A

With fins:
400 yards, alternating 20 dolphin kick on the back with hands on shoulders/20 dolphin kick on the back with hands in “pockets”

Repeat the long-belt slider segment from above.

200 freestyle pull recovery

With long-belt slider:
1 X 40: 20 eggbeater kick R + 20 breast A
1 X 40 breast
1 X 80 breast

WARMDOWN: 280 EZ

Total Yardage: 3000