July 7, 2012 – T2 Aquatics

This workout is typical of a breaststroke endurance-style workout for T2 Aquatics, although I think it was written with more detail and thus performed a bit better than what we’ve done in the past.

You’ll notice that each item on the workout has a definitive stroke goal (amount of kicks off the wall, written description of drill, etc).

I have not been happy with our breaststroke performance this summer, and although it’s going to take some time to fix — we must start now. The only way to fix a technical aspect of swimming is to repeat proper form.

Workout

4×200 Free IM (240) {count strokes on breast and descend by 1-2 strokes per 25 through 4}
4×150 Back (210) {K25 + Sw25 – 6 fast dolphins off each wall}
4×100 IM (130) {one stroke less on breast than 200s}
4×50 Scull (110) {10yd underwater kick + 15yd bathtub scull}

24×25 (40)
8 breast pull with single dolphin kick {quick hands, forehead forward, tip of head dry}
8 2K 1P breast {transition kick into outscull}
4 Fly Swim {6 dolphin kicks off push-off + time strokes}
4 Breast Swim {one stroke less than 100 IMs ?!)

8×200 (255)
50 Free {7.5 kick underwater + 4 breaths per 25}
50 Kick {25 Breast Pull with single dolphin kick + 25 Breast Point Kick}
50 Drill {25 Fly cycle drill + 25 2K 1P}
50 Swim {Breast}

3x through with (:20) rest between repeats:
150 {10yd kick underwater + 10yd kick thumb lock + 30 yard swim} — All kick is fast
100 {10yd kick underwater + 10yd kick thumb lock + 5 yard no breath swim} — All fast
50 {7.5yd kick underwater + 17.5 yard swim 3 breaths} — Technique

40×25 (30)
3.2.1.0 – fast on 0 breaths + 200 easy

WORKOUT TOTAL: 6300

This workout was provided by T2 Aquatics head coach Paul Yetter.