01/08/15 Workout Recap - USE YOUR NOODLES!

The team got some breaststroke practice in today via valuable drills breaking down the stroke's components.  Even if you are not a "breaststroker", there is value in trying out new drills - you never know what you might learn, which can be applied to your other strokes!

 

IMPORTANT STROKE REMINDERS:

 - Your entire body should be streamlined as much as possible.  
 - Low and forward is the name of the game!
 - Keep hips at surface throughout.
 - Elbows should not pull past the shoulder line (noodle drill, below, targets this).
 - As much as your body can be underwater the better.
 - Shoot hands forward in recovery.

Levels 3 & 4

w/u: 600 as follows
300 free* - for middle 100, do OPEN turns, but AT LEAST 3 dolphin kicks off wall - try to carry the underwaters to your last 100 (w/ flip turns!)
+
300 as 3 x (50 choice + 25 swim doggy paddle UNDERWATER)
(600)

MS1: BREASTSTROKE DRILLS 
*throughout all, if unable to breaststroke kick due to injury, substitute dolphin kicks*
6 x 50 @ :10sR
25 NOODLE BREASTSTROKE (head above water) + 25 SWIM BREASTSTROKE (depending on which end noodle is at)

6 x 50 @ :10sR
25 SITTING ON KICKBOARD SCULL + 25 BREASTSTROKE Kick (w/board)
*HIGH HEELS/ KNEES NO WIDER THAN HIPS*

6 x 50 @ :10sR
#1 & #2 BREASTSTROKE w/ 3-COUNT GLIDE
#3 & #4 BREASTSTROKE w/ 2-COUNT GLIDE
#5 & #6 BREASTSTROKE w/ 1-COUNT GLIDE

4 x 25 SPRINT BREASTSTROKE @ 1:00

(1000/1600)


MS2: 6 x 200 swim @ 2:50 OR 3:15 OR 3:30 OR 3:45 (target 10-15 sec rest, about 70-75% effort)
*CAN BE FREE OR STROKE OR IM*

(1200/2800)

c/d: 200 mix of dolphin dives, streamlined kick on back and swim

(200/3000)

Level 2

w/u: 600 as follows
300 free* - for middle 100, do OPEN turns, but AT LEAST 3 dolphin kicks off wall - try to carry the underwaters to your last 100 (w/ flip turns!)
+
300 as 3 x (50 choice + 25 swim doggy paddle UNDERWATER)
(600)

MS1: BREASTSTROKE DRILLS 
*throughout all, if unable to breaststroke kick due to injury, substitute dolphin kicks*
4 x 50 @ :10sR
25 NOODLE BREASTSTROKE (head above water) + 25 SWIM BREASTSTROKE (depending on which end noodle is at)

4 x 50 @ :10sR
25 SITTING ON KICKBOARD SCULL + 25 BREASTSTROKE Kick (w/board)
*HIGH HEELS/ KNEES NO WIDER THAN HIPS*

4 x 50 @ :10sR
#1 & #2 BREASTSTROKE w/ 3-COUNT GLIDE
#3 & #4 BREASTSTROKE w/ 2-COUNT GLIDE
#5 & #6 BREASTSTROKE w/ 1-COUNT GLIDE

4 x 25 SPRINT BREASTSTROKE @ 1:00

(700/1300)


MS2: 4 x 200 swim @ 4:00 OR 4:15 OR 4:30 (target 10-15 sec rest, about 70-75% effort)
*CAN BE FREE OR STROKE OR IM*

(800/2100)

c/d: 200 mix of dolphin dives, streamlined kick on back and swim

(200/2300)

Posted on January 8, 2015 .