Warm Up: 600m to 6:10
- 100 FS, 100 BK
- 4 x (25 Kick IM, 25 Swim FS)
- 25 FS Drill, 25 FS
- 25 BK Drill, 25 BK
- 25 BR Drill, 25 BR
- 50 FS
Today we will divide into three Groups (mix experienced and new swimmers in each group).
Each group rotate through three different sessions lasting 15 minutes each.
50m Demo of Breaststroke
Session 1: Full Stroke Filming and Adjustments with Yves
- one at a time, Yves will film swimmers in the side lane
show them some video and suggest corrections - the other swimmers in the group are to practice full stroke and work on corrections
Session 2: BR Kick and Push-Offs
- 2 x 25 BR Kick with Pull Buoy
- 50 BR
- 25 BR Kick touch finger tips, 25 full BR
- 25 of 2xRight Kick, 2xLeft Kick, 3xFull Kick, 25 BR
- 4 x Streamline Push-off
- 3 x Streamline Push-off + Full Pull
- 3 x Streamline Push-off + Full Pull with Dolphin
- 3 x Streamline Push-off + Full Pull/Dolphin + Whip Kick to Surface
- 2 x 25 BR with perfect pushoffs
Session 3: BR Drills
- Accordion Drill – for kick/hands timing
– draw hands back to head flat on surface – same forward
– Hands back as feet drawn up
– Drive Hands forwad with kick
* 2 x (25 Accordion, 25 BR) - Flying BR – for body wave
– One Stroke 1-Arm FL (High arm recovery)
– One Stroke other Arm FL
– 2 strokes of Full BR NO breathing
* 2 x (25 Flying BR, 25 BR) - Three Count Glide
– Count One-Thousand, Two-Thousand, Three-Thousand in glide on full Extension
* 25 Three Count Glide, 25 BR
* 50m of (3-count, 2-count, 1-count glide strokes & repeat)
* 50m BR - One Full, One Pull
– one full stroke of BR, then one underwater Pull-out, repeat
* 50 One Full, One Pull
* 50 BR
Swim Down: 100+ Easy with any time remaining