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WorkoutB-Stroke Sprinter's Nightmare
Ability Level:USS Sr./Jr. National Level
Type:Breaststroke
Course:SC Yards
Duration:120 Minutes
Distance:7500
AuthorNick Zeckets
Submitted By:Nick Zeckets
Email: zecketsn@executiveboard.com
Club:Unattached
Club/Author Info:Born to rock.

Set Category Set Description Set Intervals
Warm-up 20 x 50 Alt. Fr & Br

400 Dolphin kick w/ fins on back
600 Pull, 75 Fr, 75 Br.
5 on 1:05, 5 on 1:00, 5 on 55, 5 on 50
None
None
Pre-Set 600 Br., alt. 100 2 Kicks 1 Pull, 100 Swim w/ Dolphin Kick. None
Pre-Set 25 Br.
50 Br.
75 Br.
100 Br.
2 Times

200 EZ Free
30
45
1:00
1:20
Main Set You will need a good digital clock for this and a brain. Take best 100 Yd. Br. time, cut in half. Then add 25 seconds. So, 100 Yd Br. PB = 56. 1/2 = 28 + 25 = 53.

Start swimming 50s of breast, the first on 53, second on 52, third on 51, etc. Continue swimming until failure. The goal is to swim 20 x 50 at least. Once you fail, for each short of 20 you swam, you must swim that distance straight in butterfly. Thus, if you finish 14 50s (6 short of 20), you must swim a 300 Fly, straight.

200 EZ when done

Kick Set 8 x 100 1:45
Main Set 20 x 25 Br. 25
Drill Set 8 x 75 Br.
With paddles: Skull, Swim, Skull
1:15
Kick Set 12 x 50 Kick, Alt Br and Fly 1:00
Other 2 x 100 Broken Breast for time. Start off the blocks. 15 Seconds at the 50. 2 minutes between 100s.
Warm-Down 300 Dolphin kick on back w/ fins.
300 Swim, 100 breathing every 3rd, 100 every 5th, 100 every 4th to weak side.

Total = 7500 SC Yards
10000001328

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