08/20/15 Workout Recap - Breaststroke Remix

Changed things up with some breaststroke drills to fine-tune the mechanics.  Overall, good feedback on the drills, although swimmers' forearms were sore during the final set of 200s...burn, baby, burn. :)

08/20/15 - Levels 3 & 4
*Level 2 modifications via coach

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)


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 


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

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

Posted on August 20, 2015 .