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Workout	breaststroke
Ability Level:	USS ABC Level
Type:	Breaststroke
Course:	LC Meters
Duration:	90 Minutes
Distance:	5 000
Author	Jen
Submitted By:	Tara
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

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