T2 Aquatics – Breaststroke Kick/Drill/Swim Set

This workout follows an IM/Free ladder on Monday and an Active Rest Free set on Tuesday.

 

The design of the main set is as follows:

  • the first 3 300s are done continuously on (4:15)
  • the next 3 300s are broken at the 225. The first 225 is on (3:15) and the final 75 is on (1:10)
  • the next 3 300s are broken at the 225. The first 225 is on (3:25) and the final 75 is on (1:10)

The pull set at the end is a great way to finish the day!

Wednesday November 20, 2013 – PM

9×100 {3 – Free (120) + 3 – Free IM (125) + 3 – IM (130)}
6×100 {2 – Kick (140) mix + 2 – Kick (135) Free + 2 – Kick (130) Stroke}
3×100 {1 – Free (115) + 1 – Free IM (120) + 1 – IM (125)}

9×50 {3 – Breast Kick (1) + 3 – Dolphin Pull (55) + 3 – Breast Swim}

9×300 {3 – (415) / 3 – (315/425) / 3 – (325/435)}
75 Free
50 2on 2under
50 2Kick 1Pull
50 Dolphin Pull
75 Breast Swim

200 easy

9×200 Pull {3 – (225) 5th + 3 – (220) Negative Split + 3 – (215) Fast*}

6×100 Free IM (130) Swim Down

WORKOUT TOTAL: 7500

This free workouts was provided by T2 Aquatics Head Coach Paul Yetter.


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