May NAG Record Setter, John Christe’s sample workouts:

Focusing on 100 breaststroke speed:
3 x 4 x 25’s – rest :05, finish each 25 with a turn
100 drill/ recovery
2 x 50’s – rest :10, finish one with turn, one with finish
100 drill/ recovery
100 fast – get a time
100 drill/ recovery

Focusing on 200 breaststroke speed:
2-3 rounds of:
	3-4 x 50’s @ :50
	100 drill/ recovery
	3-4 x 50’s @ :45
	100 drill/ recovery
	3-4 x 50’s @ :40
	100 drill/ recovery
	3-4 x 50’s @ :60
	100 drill/ recovery
*Depending on the focus of the workout, either hold or descend each set of 50’s.


More distance oriented workout:
3-4 rounds of:
	300 (50 drill/50 DPS)
	8 x 25’s sprint – drill or swim @ :25
		
Kicking:
	500 breast @ 8:30
	8 x 50’s @ :50
		or
	16 x 25’s @ :25

Pulling:
	4-5 x 300’s (150 no kick, 150 kick from knees down)
* All pulling is with pull-buoy and paddles.  Working on holding stroke count on all 50’s.