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Workoutbreaststroke
Ability Level:USS ABC Level
Type:Breaststroke
Course:LC Meters
Duration:90 Minutes
Distance:5 000
AuthorJen
Submitted By:Tara
Email: cjester@hotmail.com
Club:Oshwaw Aquatics Club
Club/Author Info:




Set Category Set Description Set Intervals
Pre-Set 200m of breaststroke swim
100m of breaststroke kick
50m of breaststroke pull
150m of breaststroke drill
2 times through
200m on 4 min
100m on 3 min
50m on 1 min
150m on 2.5 min

breast drill : 3/3/3
Main Set 200m of backstroke swim
100m of backstroke kick
50m of backstroke pull
150m of backstroke drill
2 times through
200m on 3 min
100m on 2 min
50m on 1 min
150m on 2 min

back drill : soldier
Kick Set 200m of freestyle kick
100m of breaststroke kick
50m of fly kick
150m of back kick
1 time through
200m on 2.5 min
100m on 2 min
50m on 45 sec
150 on 2.5 min
Drill Set 200m of fly drill
100m of breast drill
50m of free drill
150m of back drill
1 time through
200m fly drill on 2.5 min
100m breast drill on 1.5 min
50m free drill on 45 sec
150m back drill on 2 min

fly drill : 50m right arm
50m left arm
50m 4/4/4
50m full stroke

breast drill : 3/3/3

free drill : fingertip drag

back drill : soldier



Pull Set 200m free pull
100m fly pull
50m breast pull
150m back pull
1 time through
200m on 3 min
100m on 2.5 min
50m on 1 min
150m on 3 min
Pre-Set 100m fly swim
100m back swim
100m breast swim
100m free swim
25m fly drill
25m back drill
25m breast drill
25m free drill
1 time through
100m fly on 2 min
100m back on 1.5 min
100m breast on 2 min
100m free on 1 min

fly drill : 4/4/4 on 20 sec

back drill : soldier on 20 sec

breast drill : 3/3/3 on 20 sec

free drill : catch up on 20 sec
Other 200m free
200m breast
50m free drill
50m breast drill

1 time through
200m free on 2 min
200m breast on 3 min

free drill : fingertip on 55 sec

breast drill : 3/3/3 on 1 min
Drill Set 150m back drill
150m free drill
150m fly drill
50m breast drill
1 time through
150m back drill on 2.5 min
150m free drill on 2 min
150m fly drill on 2.5 min
50m on breast drill 1 min

back drill : double arm

free drill : breathe every 3,5,7..

fly drill : 4/4/4

breast drill : 3/3/3
Warm-Down 200m free swim
100m back swim
200m free swim
200m free on 2 min
100m back on 1.5 min
200m free on 2 min














total warm-up : 87.75 min
Warm-Down
Total = 5 000 LC Meters
10000000705

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