Workout of the Month - Breaststroke
By Bob Schmitz

Breaststroke Practice:

Warm up

50 free, 250 free kick, 250 breast on back, 250 Amanda*, 150 free side kick

Concentrate on keeping hips up this practice

Main Set

5 x 100 breaststroke drill/swim by 25

4 x 100 free on 1:30 dps: 13, 14, 14, 15

3 x 100 breast strong on 2:00

2 x 100 free fast on 2:00

1 x 100 breast blast

2 x 50 breast cobra drill*

2 x 25 breast blast

5 x 50 kick

200 cool down

2 good breaststroke drills:

* Amanda Drill: 2kicks/1pull: breast pull with a dolphin kick followed by a breast kick

* Cobra Drill: get shoulders way out of water with each pull- exaggerate height