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WorkoutBREASTROKE POWER
Ability Level:USS Sr./Jr. National Level
Type:Breaststroke
Course:SC Meters
Duration:90 Minutes
Distance:3300
AuthorL.TESKE
Submitted By:L.TESKE
Email: KANEFEARSCLOWN@AOL.COM
Club:NEWPORT PAGNELL
Club/Author Info:THIS SET WILL HELP DEVOLOP BREASTSTOKE SPEED IN 100M AND 50M

Set Category Set Description Set Intervals
Warm-up 400 FREE SWIM
400 FREE PULL
200 BACK SWIM
200 BACK PULL
4X25 FREE HARD @30
WARM UP IS CONTINOUS
Kick Set 200 BREAST KICK(SLOW)
2X 25 BREAST KICK FAST
100 BREAST KICK SLOW
CONTINUE AFTER EACH KICK SET
Pull Set 200M FREE PULL
200M BREAST PULL
20 SECS REST
Main Set 25IM ORDER @30
75M BREAST SWIM X4

4X50 FREE @1.00

4X50 BACK @1.10

4X50 BREAST @1.00
NONE
Drill Set 100M FREE
100M BREAST 1PULL 2 KICKS
200M KICK WITH NO KICK BOARD
100M BREAST KICK ON BACK HANDS BY SIDE.
REST 20SECS AFTER EACH
Warm-Down 150 DOUBLE ARM BACK WITH BREAST LEGS NONE

Total = 3300 SC Meters
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