Swim Workout #158 – IM – IM/Free Pyramid

Swim Workouts & Online Swim Coaching

It is Breaststroke day! YAY. Ask a friend to video your stroke and see if there is anything to improve. If you need a coach, you know where to find me. 

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 2-turn 50s – All Breaststroke, perfect turns and stroke

 

= 200 yds

Main Set

8 x 75 

O = Breast/Free/Breast by 25

E = Free/Breast/Free

15 seconds rest

 

4 x 100 Breast – Perfect Form

15 seconds rest

 

6 x 50 Breast Descend 1-3, 4-6

15 seconds rest

 

5 Minutes of Treading water, try it with breaststroke kick, 15 seconds on and 15 seconds off, add a medicine ball or weight to make it more tough.

 

15 seconds rest

= 1300 yds

Warm Down

100 Easy

Total = 2,400 yds + Treading Time

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