> Breaststroke 200s, 50s, and Pull | GoSwim TV

Breaststroke 200s, 50s, and Pull

WARMUP: 400

MAIN SET: 1500 + 200
Five rounds of the following:
1 X 200 on 4:00, swum as follows:
25 Body-Dolphin Breast
25 Breast kick on your back
25 Body-Dolphin Breast
25 Breast kick on your back
25 Breast
25 Breast kick on your back
50 Breast

2 X 50 Breast, #1 on 1:00 and #2 on 1:15

Round #1: Tempo Trainer @ 1.85 [3:27…44…44]
Rounds #2 & 3: TT @ 1.80 [3.23…43…43]
Rounds #4 & 5: TT @ 1.75 [3.20…44…43]

The Tempo Trainer keeps you cranking and even-paced throughout the set. The drill lengths are taxing because you are breathing less than normal. The kick lengths let you recover just a bit, but they aren’t easy because you are keeping your kick RATE up high with the Tempo Trainer. The slight recovery on the kick lengths allows you to attack the breaststroke lengths with more energy than you would have if you were swimming straight 200s breaststroke. The 50s should be at your target 200 pace.

200 EZ pulling

PULL SET: 800
4 X 200 breast pull with snorkel and fins and Tempo Trainer @ 1.80
#1: Hans paddles
#2: TYR fingertip paddles
#3: Hans paddles with no straps
#4: Naked hands

WARMDOWN: 100

Total Yardage: 3000