> Breaststroke Threshold and Beyond Set with TT | GoSwim TV

Breaststroke Threshold and Beyond Set with TT

WARMUP: 700
With Zura Alpha fins:
100 dolphin
100 free
100 flutter
100 free
100 dolphin
100 back

200 EZ breast kick with pull buoy

WARMUP SET: 300
8 X 25 with fins on :30 sendoff
#1: FL/BR Combo
#2: 2L/2R FL –> whole-stroke fly
#3: Karla drill
#4: 2L/2R FL –> whole-stroke fly
#5: 3 strokes FL –> free
#6: 2L/2R FL –> whole-stroke fly
#7: fast dolphin kick on your back
#8 : fast dolphin kick on your back with arms down and looking at your feet

100 EZ

MAIN SET: 1800
No breaks in the set. Swim it straight through. These sendoffs gave me approximately 20 seconds rest after each swim. Choose an initial Tempo Trainer setting that lets you complete each kick and allows you to feel like you’re stretching it out and using a moderate effort on the swim. Today, for me, the initial setting was 1.90 and the final setting was 1.60. Your numbers may be different.

The level of intensity and effort will increase throughout the set. You should be at moderate intensity on the 150s. You should be at moderate to hard but tolerable intensity on the 125s, hard but tolerable intensity on the 100s, and at hard and uncomfortable intensity on the 75s.

On each of the swims, you kick for the first part of the “swim” and swim whole-stroke breaststroke for the final 50 yards of each swim. When you are using a kickboard for the kick, you need to ditch it quickly and go right into your turn and pullout.

4 X 150 on 3:00 sendoff and Tempo Trainer at 1.90.
#1 and #3: 100 breast kick with a board + 50 breast
#2 and #4: 100 breast kick on your back + 50 breast

4 X 125 on 2:30 sendoff and TT at 1.80
#1 and #4: 75 breast kick with a board + 50 breast
#2 and #3: 75 breast kick on your back + 50 breast

4 X 100 on 2:00 sendoff and TT at 1.70
#1 and #3: 50 breast kick with a board + 50 breast
# 2 and #4: 50 breast kick on your back + 50 breast

4 X 75 on 1:30 sendoff and TT at 1.60
#1 and #4: 25 breast kick with a board + 50 breast
#2 and #3: 25 breast kick on your back + 50 breast

WARMDOWN: 200 real easy

Total Yardage: 3000