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WorkoutSprint Breaststroke
Ability Level:USS Sr./Jr. National Level
Type:Breaststroke
Course:SC Yards
Duration:120 Minutes
Distance:5700
AuthorMichael Egerman
Submitted By:Michael Egerman
Club:Southeast Texas Aqua Racers - STAR
Club/Author Info: I'am 16 years old and I am a junior at Clear Lake High School. I wrote this work-out for myself to help me achieve senior cut in 100yd breastroke. Ideally I would try and swim this work out 3 times a week, in addition to the other work-outs my coach assigns.
Set Category Set Description Set Intervals
Warm-up 400 swim
400 kick

Total= approx. 18min
Drill Set 20 x 75_[50drill_25swim] breaststroke @1:20
Total= approx. 30min
Kick Set 10 x 100_breaststroke kick [odd-sprint/even-80%] @1:50
Total= approx. 20 min
Main Set ALL BREASTSTROKE
400_85-95% Long Stroke
300_descend 1-3 per 100
200_pull with dolphin kick
100_off block for time

12 x 50
odd-easy/even-off block for time
(try to improve time each even 50)
1:00 rest
1:00 rest
1:00 rest
2:00 rest

@1:30


Total=approx. 38 min



Warm-Down 5 x 100 choice stroke
300 easy swim 		@2:00

Total=approx. 14 min

Total = 5700 SC Yards


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