> Breaststroke Pull Practice, with some Pace Work | GoSwim TV

Breaststroke Pull Practice, with some Pace Work

WARMUP: 700
With Zura Alpha fins, 500 mix of dolphin, flutter, free, back

200 breast kick, various positions.

MAIN SET:
The idea here is to decrease the surface area of your hands as you work through each part of the set. As you decrease surface area, your stroke tempo will get faster. Focus is high-elbow catch on the pull, and carry this through to the swims.

5 X 250
#1: Breast pull with snorkel, fins, and Zura #8 paddles (large paddles) — Tempo Trainer @ 1.90
#2: Breast pull with snorkel, fins, and Zura #6 paddles (medium) — TT @ 1.80
#3: Breast pull with snorkel, fins, and Zura Team paddles (small) — TT @ 1.70
#4: Breast pull with snorkel, fins, and naked hands — TT @ 1.60
#5: Broken. No equipment, except Tempo Trainer @ 1.55. Done as:
4 X 50 breast on :55 sendoff — try to hit race pace for 200 breast [went :43s]
Extra 30 seconds rest, then…
2 X 25 breast on :30 sendoff

100 EZ recovery

6 X 150
#1 through #4: same equipment and pattern as on the 250s.
#5: Broken, with one TT @ 1.55 and another TT in mode 2 set at 19 seconds.
2 X 50 breast on 57-second sendoff — try to hit race pace for 100 breast [tried to beat the Tempo Trainer, but didn’t quite make it, so times were just under 40 seconds.
Then 30 seconds extra rest, then…
2 X 25 breast on 38-second sendoff [:20/:19]

WARMDOWN: 200, with 2 starts from the blocks

Total Yardage: 3000