06/17/03 Breaststroke Drill/Swim 200s

06/17/03 Breaststroke Drill/Swim 200sLast week I did two practices using short-interval breaststroke sets, so today I wanted to try some longer intervals and sets. Here's what I did on my own.WARMUP: 500With fins. Short-Axis progression.5 X 100, swum as 25 drill/25 Body-Dolphin Fly/25 drill/25 Body-Dolphin Fly1st 100 drill = No-Hands Slinky2nd 100 drill = Hand-Lead Slinky3rd 100 drill = Slide to the Corners4th 100 drill = Stoneskipper5th 100 drill = Hip-Delay ButterflyMAIN SET: 200010 X 200 on 4:15 sendoff, swum as25 drill25 Hand-Lead Breaststroke Kick on Your Back @ 7 kicks/lap25 drill25 Hand-Lead Breaststroke Kick on Your Back @ 7 kicks/lap25 Hand-Lead Breaststroke Kick on Your Stomach25 Breaststroke @ 8 strokes/lap25 Hand-Lead Breaststroke Kick on Your Stomach25 Breaststroke @ 9 strokes/lap1st 200 drill = Underwater Breaststroke Kick2nd 200 drill = One Up/Two Down3rd 200 drill = Body-Dolphin Breast4th 200 drill = Double Body-Dolphin Breast5th 200 drill = Breast Breathe Every Other Stroke6th 200 dirll = Underwater Slinky with Breast Kick7th 200 drill = Triple Body-Dolphin Breast8th 200 drill = Quadruple Body-Dolphin Breast9th 200 drill = Underwater Breaststroke Kick10 200 drill = Breast Breathe Every Other StrokeMy times ranged from 3:45 to 3:38. I was focusing on getting a tight tuck on my turns, and keeping my toes pointed as I pulled up my feet and legs on each turn. If you watch Dave's feet as he does his turns on the Go Swim Breaststroke DVD, you'll notice how he keeps his toes pointed rather than "hooking" them. I was trying to do this tonight, and it really made my turns a lot faster.WARMDOWN: 200200 EZ swim down alternating 25 free and 25 back.Total Yardage: 2700