10/28/08 Stroke Practice

Heavy breaststroke practice which requires good speed as the intervals get shorter but also doesn't overload the breaststroke swim too much by mixing it with freestyle.  Hopefully, this means the stroke can stay more technically correct through the set.  The overloading of the arms between the 200's helps to build strength and endurance.

600 WU - 200 swim/kick/pull

8 x 100 on 1:30
Roll a 25 stroke through each 100 4 times.
1 - 25 stroke 75 free
2 - 25 free 25 stroke 50 free
3 - 50 free 25 stroke 25 free
4 - 75 free 25 stroke

5 x 200 on 3:00
50 breast 50 free 25 breast 25 free 25 breast 25 free

400 breaststroke pull with paddles, buoy and snorkel, get under 6:00

5 x 200 on 2:45
50 breast 50 free 25 breast 25 free 25 breast 25 free

400 breaststroke pull with paddles, buoy and snorkel, get under 6:00

5 x 200 on 2:30
50 breast 50 free 25 breast 25 free 25 breast 25 free

400 breaststroke pull with paddles, buoy and snorkel, get under 6:00

12 x 25 on :30
25 easy - 25 underwater

200 easy loosen