When starting the practice yesterday, the goal was to teach the masters swimmers to be better breaststrokers, while at the same time, give them a practice most of them enjoyed from a fitness standpoint.
Mixing breaststroke skills with freestyle allows the majority of the team to play with certain aspects of breaststroke, and then getting back to their comfort zone of freestyle to get their heartrates up.
Main Set (short course yards):
– 8 x 100 free on 1:20 – just make the interval. Keep it smooth
– 8 x 100 free on 1:25 – this time, when the swimmers push off on the odd lengths, they have to do a long breaststroke underwater pull. After the underwater pull, they can switch to freestyle, but the real goal will be as follows: It’s easy to do a long underwater pull on the first pushoff, so make a mental mark where you come up. When you turn at the 50, continue to do a flip turn, but then… try to make the underwater pull to the same spot you made it to on the 1st pushoff. This will be much more difficult.
– 8 x 100 free on 1:30 – Same as above, only this time, on the 1st and 3rd pushoff, you’ll now do a double underwater breaststroke pullout. Now you know why the interval keeps creeping up a bit.
– 12 x 25 breaststroke on :30 – 1st 25 is a triple underwater pull, 2nd 25 is a double underwater pull, 3rd 25 is a regular underwater pull. You should start to experience the regular underwater pull to be longer, and feel very easy.
Here’s an example of what this workout was based on.