Swimming Set of the Week - December 2, 2008

This 1600-yard breaststroke set combines breath control plus strength work (resisted swimming) plus above-race-pace work (assisted swimming).  

Twice through the following:
1 X 200 pull (paddles optional), done as 75 free + 50 breast + 75 free

2 X 200 with fins, done as:
25 UnderWater breast with dolphin kick (3 or 4 strokes down/2 strokes up)
25 Pulse Breast, breathing every 4 pulses
25 UW as before
25 Pulse Breast, breathe every 3
25 UW as before
25 Pulse Breast, breathe every 2
25 UW as before
25 Pulse Breast, breathe every pulse

1 X 50 on the tether (25 eggbeater kick resisted + 25 breast assisted)

1 X 50 breast on the tether

1 X 100 breast on the tether 

If you'd like to see how Dave Denniston and Staciana Stitts execute Pulse Breaststroke and Underwater Breast, check out their videos:  Go Swim Breaststroke with Dave Denniston and Go Swim Breaststroke Drills with Staciana Stitts and Dave Denniston.