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WorkoutEARLY SEASON
Ability Level:USS ABC Level
Type:Breaststroke
Course:SC Yards
Duration:60 Minutes
Distance:2300
AuthorBILL MOLLOY
Submitted By:BILL MOLLOY
Email: coachbill@capecod.net
Club:YMCA CAPE COD MAKO SWIMTEAM
Club/Author Info:100+AGE GROUP SWIMTEAM


Set Category Set Description Set Intervals
Warm-up 1 X 200 REV. ORDER I.M.
SWIM--KICK --PULL--SERIES
100 YDS. EACH ON FR. BACK
100 YDS. BR. KICK ON BACK
W/TOUCH HEELSRECOVERY
100 YDS. BR. KICK ON STOMACH W/ 5 QUICK KICKS
AT END OF EACH LENGTH
1 X 2O0 DOLPHIN KICKS--
CORKSCREW STYLE.


Drill Set BREASTROKE DRILLS
1 X 100 EACH
3 KICKS --1 PULL-----
3UNDER WATER 3 ON TOP---
1/2 PULL----
3 RT. 3 LEFT 3 FULL
1 MINUTE OVER LANE LINE PULL



Main Set 4 X (100 BR.+50 FR.AR. + 100 BREAST) 80% W/ 1 MIN. REST BETWEEN SETS




Drill Set SPEED TURN PRACTICE
10 BR. TURNS W/ PULL-DOWNS
SPEED FINISH PRACTICE
10 BR. SPEED FINISHES
BREAST START & PULL DOWN PRACTICE


Warm-Down SWIM 1 X 500 RELAXED W/ EMPHASIS ON TECHNJIQUE
























Total = 2300 SC Yards
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