spring Warm-Up for Breaststroke

Workout #1 - Sunday, 25 April 2010
Woodbine Willard
1 minute rest between sets

Yards Time Set Description EGY WORK STK PACE
====== ======== ============================================ === ==== === =====
400 2:00 PM 8 x 50 on 1:00 free EN1 S FR 1:00
150 2:09 PM 6 x 25 on :40 heel kick breast EN1 K BR 1:20
150 2:14 PM 6 x 25 on :40 1 pull 2 kicks breast EN1 D BR 1:20
150 2:19 PM 6 x 25 on :40 pull out drill breast EN1 D BR 1:20
150 2:24 PM 6 x 25 on :40 fast arms brast w/dolphin kick EN1 D BR 1:20
400 2:29 PM 8 x 50 on 1:15 breast free x25 EN2 S FRM 1:15
500 2:40 PM 20 x 25 on 1:00 free turns and turn drills SP3 S FR 2:00
3:00 PM 1,900 Yards - Stress Value = 40

About this workout...Breaststroke

Heel kick. Hands are at sides afterthe pullout. Bring heels to hands and backside. Point
toes out and finish kick

1 pull two kicks. Powerful scoops with arms . Press elbows together and squeeze for two
kicks. Use the wave. Learn proper timing. Pull, throw, kick-glide, kick-glide.

Pull out drill breast. Repeating breakout stroke and pull outs. Hold breath and finish
each pull out.

Fast arm breast with dolphin kick. Remember to rock the hips and lift the shoulders not
just the head.

Free turn drills. remember to kick in harder. Attack the walls. Dolphin kick out.

Energy Levels Yards Minutes
=================== ============ ===========
Aerobic Base 1,000 52.63% 24.0 44.44%
Alactate 500 26.31% 20.0 37.03%
Anaerobic Threshold 400 21.05% 10.0 18.51%

Stroke Categories Yards Minutes
================= ========== ===========
Freestyle 900 47.36% 28.0 51.85%
Breaststroke 600 31.57% 16.0 29.62%
Free-medley 400 21.05% 10.0 18.51%

Type of Work Yards Minutes
============ ============ ===========
Swim 1,300 68.42% 38.0 70.37%
Drill 450 23.68% 12.0 22.22%
Kick 150 7.89% 4.0 7.40%

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