Workout - 09/19/17, Breaststroke Delight

We broke the breaststroke discipline down into its less-complicated parts this morning, as many of us wanted to get a refresher on the arm and leg movements and timing. The workout below is drill-heavy, which means we focused on technique and not speed, just trying to fine-tune our stroke so it is something we look forward to or at least don't mind swimming. I'll include a follow-up post with stroke-specific key points.

w/u - 400, with ever 4th length breaststroke

4 x 150 @ :15sR
- 25 only breaststroke ARMS (drag legs)
- 25 only breaststroke KICK (arms out front in streamline, or down by hips)
- 100 freestyle build

20 x 25 @ :40 OR :45
- 5 Mummy Drill (wrap arms across chest like mummy and breaststroke kick)
- 5 as one breaststroke pull with 2 kicks
- 5 doing double pull-outs off the wall
- 5 regular breaststroke

4 x 100 @ :15sR
lap 1 - count 1-2-3 AFTER pull & BEFORE kick
lap 2 - count 1-2 AFTER pull & BEFORE kick
lap 3 - count 1 AFTER pull & BEFORE kick
lap 4 - normal breaststroke

5 x 100 free @ aerobic pace

c/d

Posted on September 19, 2017 .