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03/11/04 Breaststroke Practice: 200s + Kick 50s + 25s

03/11/04 Breaststroke Practice: 200s + Kick 50s + 25s

Here’s the breaststroke practice that I did on my own today after coaching the Masters practice. The primary set was the 200s. In each 200, I swim only two 25s of actual breaststroke — the rest of the lengths are breast drills and kick. The kicking gives me a little bit of rest, and allows me to focus more on the drill and swim lengths. My focus today was getting a sine-wave going with my hips and legs. I tried to draw my hips up to start each kick, and tried to ride them over the top of the water as a delivered each kick.

WARMUP: 400
With fins. Alternate 50 SA drill + 50 LA drill, then 100 Free

MAIN SET #1: 1200 + 100
6 X 200 “breast” on 4:15 (approx. :45 RI), swum as:
2 X (25 Drill + 25 Hand-Lead Breast Kick on Your Back) + 2 X (25 Hand-Lead Breast Kick on Your Stomach + 25 Breast)

#1: Drill is Underwater Breast Kick
#2: Drill is Breast with an Extra Kick
#3: Drill is Body-Dolphin Breast
#4: Drill is Breast, Breathing Every Other Stroke
#5: Drill is Underwater Breast
#6: Drill is Body-Dolphin Breast

100 EZ recovery

MAIN SET #2: 400 + 100
8 X 50 Breast Kick with 5 Rocket Launchers (jumps) before each 50. No particular sendoff; just finish the 50, drop your equipment, and start jumping.
Odd 50s: Breast Kick with a board
Even 50s: Breast Kick on your back with a pull buoy

100 EZ recovery

MAIN SET #3: 250
10 X 25 on :45
Odds: EZ Freestyle
Evens: All-out Breaststroke, focus on getting a shallow, fast sine wave with my hips and legs. Went :20…:20…:19…:18…:20…:20

WARMDOWN: 100 EZ swim, then 6 starts from the blocks.

Total Yardage: 2550