SOTW Avoid Resistance, Maintain Momentum - Breaststroke

WARMUP:  400 on your own

WARMUP SET: 200
8 X 25 with fins
Swim these using “breaststroke arms” and dolphin kick.  Focus on the angle created between the thighs and torso.  Aim for a low angle (45 degrees rather than 90 degrees).   Don’t rely on a big downkick to move you forward.

MAIN SET:  1800
4 X 50
Start each length with a breaststroke pull down, but no breaststroke kick to the surface.  After pulling the arms down, simply sneak them up under the body and into extension.  When you reach the surface, swim freestyle.

4 X 50 breaststroke
During the pullout, focus on separating the recovery of the arms from the setting up of the legs for the kick.  Try to “see” your hands before you start to set up the legs.

4 X 100 freestyle

4 X 25 breaststroke with ankle band placed just above the knees
4 X 25 breaststroke without ankle band, focusing on keeping the knees narrow and finishing each kick

4 X 100 freestyle

4 X 50 breaststroke
Focus on having the eyes down and arms extended as you approach the wall.  As you swim, focus on your “line” — getting back into horizontal bodyline on each stroke.

4 X 50
Swim these as 25 breaststroke + 25 freestyle.  Focus on having the eyes down and arms extended as you approach the wall at the turn.

WARMDOWN:  100-200 easy