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Workoutyou'll swim fast after this!
Ability Level:Aquatic Fitness
Type:Breaststroke
Course:SC Yards
Duration:120 + Minutes
Distance:9,999
AuthorPre Coach Dana
Submitted By:Dana
Email: Labreaststroker@aol.com
Club:HSC!!!!!!
Club/Author Info:You'll swim fast after this work out every other day!!!!


Set Category Set Description Set Intervals
Warm-up 800 IM
4 200's 1 of each stroke with 2 arm fly.
3 50's breast
swim at your own pase
on 3:30

on 1:00
Drill Set 200, off side breathing free
10 50's breast 3 pulling 3 kicking 4 swimming
on 4:00
on 1:00
Pre-Set 50 fly, 50 back, 50 breast, 50 free, 3 sets
6 100 breast
2 200's free
1:00 rest after each 50

on 1:30
on 2:10
Kick Set 200 breast kick
500 free with fins kick for time
own pase
on 6:24

Pull Set 100 fly, 200 back, 300 breast, 400 free pull rest 10 seconds after fly, 15 after back, 15 after breast, 20 after free
Main Set 3 500's 1st one swim, middle kick, 3rd swim freestyle
8 200's IM with fins
10 50's free
4 100's breast
20 50's 5 of each stroke
12 25's
800 free
on 7:30

on 3:30
3 on 55, 3 on 45 4 on 40.
on 1:20
on the 1:00
on 40
go for a best time
Warm-Down 500 choice slow and easy streching

Total = 9,999 SC Yards
10000001106

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