October 14 Green
Youth - Stroke - Breaststroke
Author: CoachLYD

12/03/2020

Yards Rounds Sets
300 1 X {
1 X 200 Warm-Up (Choice) 60%
1 X 100 Kick (Mixed) 25 Breast KOB / 25 Streamline KOB 60%
200 1 X {
4 X 25 Kick (Breaststroke) Hand at sides, bringing ankles to fingertips on every kick. Knees should be kept close together 70%
4 X 25 Kick (Breaststroke) Streamline KOB 70%
300 1 X {
4 X 25 Drill (Breaststroke) Up/Kick/Glide holding pull bouy out front 70%
4 X 25 Drill (Breaststroke) Up/Kick/Glide hands in streamline position 70%
4 X 25 Drill (Breaststroke) Up/Kick/Glide with tiny pull 70%
300 1 X {
4 X 25 Drill (Breaststroke) 3K1P Make sure they are not pulling past hips and holding streamline 70%
4 X 25 Drill (Breaststroke) 2K1P 60%
4 X 25 Swim (Breaststroke) 80%
400 1 X {
8 X 25 Kick (Freestyle) Streamline kick on back. Make sure they are kicking from the hips and knees are not coming high out of the water 80%
4 X 50 Drill (Freestyle) Overkick (fast kick, slow motion arms) 80%
750 3 X {
2 X 25 Drill (Mixed) 1st time - 3 & Hold 2nd time - Back spin drill 3rd time - Fist drill 80%
4 X 50 Swim (Mixed) 1st & 3rd time - Free 2nd Time - Back 80%
50 1 X {
1 X 50 Warm-Down (Choice) 60%
Total Yards: 2300
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.