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Workoutmake perfect practice
Ability Level:Masters Level 1
Type:Breaststroke
Course:LC Meters
Duration:120 + Minutes
Distance:6500
AuthorBRAMENDRA
Submitted By:BRAMENDRA
Email: SWIMSTAR01574@REDIFFMAIL.COM
Club:police swimming pool, mumbai, india
Club/Author Info: swimming coach of police swimming pool,mumbai,india.


Set Category Set Description Set Intervals
Warm-up 250 m. freestyle
100 m freestyle(touch-pull)
100 m. breaststroke (gliding)
50 m. freestyle (easy)
10 sec. interval in between two sets
Pre-Set 5 * 100 m. swim (out of 100 first 25 back, second 25 breast, third 25 butterfly, fourth 25 free)
10* 50 m.freestyle kickswim (25 kick, 25 swim)
23 sec. in between two set
Kick Set 5 * 50 m. breaststroke kick with kickboard
10 * 50 m. breaststroke kick without kickboard (underwater 3 kick, 1 breath )
100 m. downward breaststroke kick in supine position
6 * 25 m. underwater breaststroke kick (no breath in 25 meter)
20 sec. interval in between two sets.
Pull Set 5 * 100 m. freestyle touch-pull
5 * 100 m. breaststroke pulling with pullbouy
20 sec. interval in between two sets.

Main Set 5 * 100 m. IM swim
5 * 50 m. breaststroke swim (normal)
5 * 50 m. freestyle swim (65% efforts)
16 * 25 m. swim in IM order (1-4 butter, 5-8 back, 9-12 breast, 13-16 free)
2 * 100 m. free normal swim
25 sec. in between two sets.
Other 20 * 25 m. swim (first 10 lap free, 11-20 breast)
10 * 50 m. one hand pull (first 25 rigth hand,second 25 left hand)
20 sec. in between two set.
Warm-Down 2 * 50 slow freestyle swim
50 m. breast slow swim
50 m. any choice stroke
10 sec. interval.

Total = 6500 LC Meters
10000001310

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