This optional offseason workout was written for the breaststrokers on our team who wanted to work primarily on their pull. The goal of our optional offseason practices is if the swimmer comes to the voluntary session, we go over what they specifically want to work on and improve upon.
Workout
Warm-up:
1000 SKIPS (200 Swim, 200 Kick, 200 IM, 200 Pull, 200 Swim)
600 (100 Scull + 100 after 1st 25: 12 Pull-Ups from the gutter, after 2nd 25: 16 V-Ups, after 3rd 25: 12 Pull-Ups from the gutter, after 4th 25: 10 V-Ups; Repeat 3 times for a 600)
Main Set:
4x100s on 1:40
#1) 25 Breast, 75 Free – #2) 50 Breast, 50 Free
#3) 75 Breast, 25 Free – #4) 100 Breast
Rest for 20 seconds
4x75s on 1:20 pull
#1) 25 Breast, 50 Free – #2) 50 Breast, 25 Free
#3) 75 Breast – #4) 75 Breast Pull at Ankles
Rest for 20 seconds
4x50s on 1:30 on Tower
#1) Breaststroke Pull – #2) Breaststroke Pull at Ankles
#3) Breaststroke kick with a board – #4) Breaststroke kick with hands behind back
Rest for 30 seconds
Repeat this cycle 3 times
Warm-down:
600 Easy
WORKOUT TOTAL: 4900
This workout was provided by Henderson State Graduate Assistant Coach Pieter Ritz.
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Pieter Ritz
