BREAST DRILLS

2/1

Complete two kicks and then one pull.  This will help with strengthening your kick.  See video:

Scull

Swim breaststroke but use a small sculling motion as your pull.  This will help with the catch part of your pull and kicking.  See video:

BEGINNER WORKOUT:

50 easy free, 50 easy breast, 50 easy free, 50 easy breast (warm-up)

200 breast kick

10×50 (25 2/1 breast drill/25 breast) on the 1:30

8×25 breast descending in time on the :40

200 easy swim (cool down)

= 1300

INTERMEDIATE WORKOUT:

100 easy free, 100 easy breast, 100 easy free (warm-up)

20×25 (odd 25s 2/1 breast drill/even 25s breast scull drill) on the :40

5×200 (100 breast/100 free) on the 4:30

50 breast, 100 free, 150 breast, 200 free, 150 breast, 100 free, 50 breast, RI :20

400 easy swim (cool down)

= 3000

ADVANCED WORKOUT:

400 easy swim (warm-up)

400 breast kick

8×25 (odd 25s 2/1 breast drill/even 25s breast) on the :30

4×50 breast descending in time on the 1:00

2×100 breast on the 2:00

200 fast (fast = 90% effort) breast

10×100 (odd 100s free/even 100s breast) on the 1:30

400 easy swim (cool down)

= 3000

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