Looking for some good Breaststroke work today. 100s on (2:00) are pretty easy to maintain, so my goal is to have some athletes establish some stroke rhythm that they can take through the next week. We are starting to get “back into shape” so I think this set will allow the athletes to function at a higher level than they were functioning within last week.
Workout
1×400 Free IM (540)
4×100 Kick (2) – 1 of each
1×400 Free IM (540)
4×100 Pull (130) – backstroke pull with small pb
1×400 Free IM (540)
16×25 (30)
#1 human Stroke, breathe every 5th — #2 Fly Kick Head Lead — #3 Fly Swim Fast — #4 Free {2Bmax}
{Fly Swim Fast: 5 strokes in 10-11 seconds, 6 in 12-13 seconds, 7 in 14-15 seconds, or 8 in 16-17 seconds}
4x:
1×50 Breast Kick (105) – Ride the Kick
1×50 Breast Kick (105) – Connect Kicks for even velocity
1×50 Fly Swim (105) – Strong Swimming, descend to 200 pace
6x:
1×100 Fly Kick with Board (2) – best Average – shoot for proper posture
1×100 Breast Drill (2) – best Average 2K 1P – maintain consistent stroke count
1×100 Breast Swim (2) – best Average – maintain consistent stroke count
3x: {50 human stroke + 50 Back} – no Breath first 3 strokes off wall –human stroke & on Backstroke}
6x:
1×75 Free FINS moderate (1)
1×75 Free FINS FAST (115)
6×100 Free IM (140) with double pullouts
Workout Total: 6500
Additional Comments:
No breath backstroke — this drill keeps the head low on the breakout stroke.
Breaststroke Focused Workouts by Coach Paul Yetter
This free workout was provided by T2 Aquatics Head Coach Paul Yetter.
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What goal end sets Fly Swim?
4x: 1×50 Breast Kick (105) – Ride the Kick 1×50 Breast Kick (105) – Connect Kicks for even velocity 1×50 Fly Swim (105) – Strong Swimming, descend to 200
This was a breaststroke focused workout by Coach Paul Yetter. This particular set focused on the kick while descending to 200 pace on the last 50 swim – since fly is also a short axis stroke and it’s a little “easier” to swim at the desired pace this would be my best guess for this choice.