No Coached Practice 12PM 17 November Y Masters: See Workout

Breaststroke of Freestyle Day

Warmup: 300s 200p 100k or 10 min

Drill: All Breaststroke Drills or Replace with your favorite freestyle drill

2×50 – 30/60/100 Breast pull
2×50 – Frog kick w/ buoy
2×50 – 5 second glide

Swim: 2 Reps of this set

2×100 Odds Free/ Evens Breast
2×100 Breast @ 2:30
1×200 Free Build 65%—>85%
1 x 200 Breast Build 65%—>85%

Sprints and Turns:

8 x 25 Sprint + Fast Dynamic Turn then Stop

300 Cool Down