Friday the 13th… breastroke the race club way!!!

http://www.theraceclub.com/videos/how-to-swim-breaststroke

400 pbl count your strokes !!!

8×75 on 1:30

  • fly/bk/br
  • bk/br/fr

EBSC 25’s

2x through

  • 2×25 underwater breast kick- narrow kick- kicking down :45
  • 2×25 3kip 1 pull – :45
  • 4×25 long with streamline finish at p100 on :45
  • 50 strong on 1:15
  • 30 sr
  • 3×100 on 2:30 at p100 +9,+7,+5

200 easy

2x thru… 1st time is flutter , 2nd is choice

  • 4×25 blast kick -15 sr
  • 3×50 last 25 blast kick-20 sr
  • 2×75 first and last 25 blast kick-25 sr
  • 100 first 50 blast kick- 30sr

400 long … pull opt’l

3800 m

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