02/04/14 Workout Recap

Swimmers were up to the challenge this morning trying out the various breaststroke drills.  For those that weren’t in attendance, try these out sometime this week!

02/04/14

Level 1
w/u: 200 free/100 kick/100 pull

PS: 9 x 50 FLUTTER KICK (with or without fins) @ 1:30/1:45/2:15

6 x 75 @ :10sR
- Odds: 50 BREASTSTROKE DRILL (see drills below)/25 Breast
- Evens: 25 Free/25 Breast/25 Free

#1 - “Hand Drag” Kicking - Keep hands dragging down at your side; the goal is to touch your fingertips with your heels on EACH breaststroke kick.

#3 - “Streamline Breast” Kicking - Hands out in front in stream line position and breaststroke kick.  Goal is to maintain the height of your heels from the “hand drag” drill.

#5 - “1 Up/2 Down” - 1 breaststroke pull/kick, maintain streamline for 2 additional kicks (focus on high heels).

MS: Aerobic 100’s,
5 x 100 as follows:
- 3 x 100 free on :10sR
- 2 x 100 free (80% effort); :05sR

c/d: 100 EZ
1900 Total

Level 2
w/u: 200 free/100 kick/200 pull

PS: 9 x 50 FLUTTER KICK (with or without fins) @ 1:10/1:20/1:30/1:45

8 x 75 @ :10sR
- Odds: 50 BREASTSTROKE DRILL (see drills below)/25 Breast
- Evens: 25 Free/25 Breast/25 Free

#1 - “Hand Drag” Kicking - Keep hands dragging down at your side; the goal is to touch your fingertips with your heels on EACH breaststroke kick.

#3 - “Streamline Breast” Kicking - Hands out in front in stream line position and breaststroke kick.  Goal is to maintain the height of your heels from the “hand drag” drill.

#5 - “1 Up/2 Down” - 1 breaststroke pull/kick, maintain streamline for 2 additional kicks (focus on high heels).

#7 - “LONG GLIDE” - swim regular breaststroke, but EXAGGERATE the glide at the end of each stroke.

MS: Aerobic 100’s,

9 x 100 as follows:
- 6 x 100 free on 1:45/2:00/2:15
- 3 x 100 free on 1:40/1:55/2:10

c/d: 200 EZ

2650 Total