This is a short optional workout that we did with a few of our breaststrokers. The first main set involves a little maintenance freestyle using Fins and Tennis Balls.
We use the T-Balls to take away the hands and make the swimmers rely on catching the water with their arms more. The second main set is purely stroke. 12x100s in groupings of 2 that descend down by 5 second each grouping.
Warm-Up
@ :20 Get In
400 Swim
400 Kick
200 Pull
@2:00 Reset
Pre-Set
4×50 @ :55 (Stroke / Free)
4×50 @ :50 (Stroke / Free)
4×50 @ :45 (Stroke / Free)
@2:00 Reset
Main Set #1
1×400 @ 5:00 FR – Fins & T-Balls
1×400 @ 4:50 FR – Fins Fast
@ :20 Reset
1×300 @ 3:50 FR – Fins & T-Balls
1×300 @ 3:35 FR – Fins Fast
@ :20 Reset
1×200 @ 2:30 FR – Fins & T-Balls
1×200 @ 2:22 FR – Fins Fast
@2:00 Reset
Drill Set
9×50 @ 1:00 (Drill – FR/STRK/FR)
@1:00 Reset
Main Set #2
2×100 @ 1:50 Breaststroke
2×100 @ 1:45 Breaststroke
2×100 @ 1:40 Breaststroke
2×100 @ 1:35 Breaststroke
2×100 @ 1:30 Breaststroke
2×100 @ 1:25 Breaststroke
*2nd 100 always has to be faster than the first in each grouping
@2:00 Reset
Last Set
6×50 @ :45 (FR – Breathing Pattern of 5, 7 and 9 by 50 X2)
Cool Down
1×200 @ 4:00 EZ
WORKOUT TOTAL: 5550
This free workout was provided by Indiana University of Pennsylvania Assistant Coach Joshua Huger.
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