Swimming Set of the Week - May 15, 2009

 This week's set of the week helps you work on many elements of breaststroke:  breath control, narrow kick, body undulation, and high elbows during the pull.

4 X 100 with fins on approx. :15 RI
Each 100 alternates 25 body-dolphin breaststroke under water (breathe when necessary; focus on wide outsweep and high elbows on the insweep)/ 25 body-dolphin breaststroke on the surface

4 X 100 without fins on approx. :20 RI
Each 100 alternates 25 breaststroke kick under water (breathe when necessary; focus on tight streamline and narrow kick)/ 25 breaststroke kick on your back

3  X 100 with fins on approx. :15 RI
Same as previous 4 X 100 with fins except that last 25 of each 100 is backstroke

3 X 100 without fins on approx. :20 RI
Same as previous 4 X 100 without fins except that last 25 of each 100 is freestyle

2 X 100 with fins on approx. :15 RI
Same as previous 4 X 100 with fins 

2 X 100 without fins on approx. :20 RI
Same as previous 4 X 100 without fins

1 X 100 with fins on approx. :15 RI
Body-dolphin breaststroke with double underwater pullouts on first 3 pushoffs; normal pullout on final wall.

1 X 100 without fins
Double underwater pullouts on first 3 pushoffs; normal pullout on final wall.