WU:

100 s

4 x 25 br @ rest :10

100 k

4 x 25 bk @ rest :10

100 p

4 x 25 fly @ rest :10

Drill: Breaststroke Kick

Go over tips for breaststroke kick

-Pointed feet, flexed feet, pointed feet

-Fast heels up, snap back

-Glide

4 x 25 br dr [speed bump drill - kick "over" the speed bump]

4 x 25 br dr [speed feet - 10 rapid kicks/fast heels, 4 glide kicks]

4 x 25 br dr [2 banana glide, FAST feet]

PS1: Two Stations

[Start on scoreboard wall facing deep end]

8 x 25 br @ :50 [breaststroke under lane lines, deep end = massive gliding UWPO]

[Bulkhead side]

8 x 25 fly/br @ :50 [turns]

MS1:

#Red

12 x 50 @ :50 [rotate 1/2 length no breathing]

#Green

10 x 50 @ 1:00 [rotate 1/2 length no breathing]

MS2:

#Red

8 x 100 @ 1:30 [1/5 = breathe 3; 2/6 = breathe 4; 3/7 = breathe 5; 4/8 = breathe regular]

#Green

8 x 75 @ 1:30 [same]

MS3:

#Red

8 x 175 s/k @ 3:00 [s6>, k1< DBL 5&2/2&5]

#Green

6 x 175 @ 4:00 [s6>, k1<]

CD:

8 x 25 ez @ rest :05 [hold stroke count]

[Red 4300yds; 125] [Green 3650yds; 106]