*Watch Caeleb Dressel Starts video in classroom: https://youtu.be/wzZxkCCPWG0?si=rvs0-uyJS49LlLyb

Warmup:

200 Swim

200 IM Kick/Drill

75 Scull

Skill Development - Start Drills (as recommended by Dressel video)

Donkey Kicks [practice throwing leg up]

Pull Buoy Throws [practice using arms in start]

Standing Jump [practice getting powerful jump]

Practice Normal Starts

Practice Relay Exchanges*

75 Breaststroke

Skill Development - Breaststroke Pull:

*watch clip of videos that stresses correct arm movements on Playlist

Drills:

2 Glides, 1 Pull [Dolphin Kick during the glides]

2 Glides, 1 Pull w/ Wiffle Balls

Swim w/ Wiffle Balls

Swim

Skill Development - Breaststroke Hips:

*watch NCAA 100 BR from this year & focus on hips.

Dolphin Kick w/ BR Pull

Flutter Kick w/ BR Pull

Main Set:

30x50's (:55) or 28x50's (1:05) or 24x50's (1:15)

[repeat this rotation of 5]

[#1 is Breaststroke Swim w/ Double Pullouts]

[#2 is Breaststroke/Butterfly by 25] [BR is Double Pullouts; Butterfly is Underwater Dolphin Kick 10+ yds]

[#3 is Back/Breaststroke by 25] [BR is Double Pullouts]

[#4 is Breaststroke Swim w/ Wiffle Balls]

[#5 is Breaststroke Swim Sprint]

Vanessa Set [during BR Main Set]:

36x50's (descending intervals/ 6 rounds of 6)

[1-6: Kick/Swim by 25 [Fast feet Flutter Kick Streamline on Back] (1:00)

[7-12: Back/Free by 25 [10 yds underwater dolphin on both walls] (:55)

[13-18: Fly/Free by 25 [10 yds underwater dolphin on both walls] (:55)

[19-24: Free Swim - Visualizing success in distance Free races (:45)

1:00 rest

[25-30: Free Swim - Visualizing success in distance Free races (:40)

1:00 rest

[31-36: Free Swim - FINDING A WAY TO MAKE THE INTERVAL (:35)

Final Set:

12x25's Sprint from Blocks (2:00)

[1 of each stroke, IM order, repeat 3 times]

[focus on the skills that are required for fast sprinting in each stroke]