Breast Stroke Strength Pull 2000 6/10/16

Warm up

1 x 200m FC easy 10 R

2 x 100m BK moderate 15 R

4 x 50m BR moderate-hard 20 R

8 x 25m FLY hard 25 R

Main

8 x 25m BR K on 55”/50”/45”/40”/35”/30”/30”/30”

4 x 50m (25m 45 degree sculling/25m BR) 15 R

4 x 50m BR with fists 15 R

4 x 50m BR single arm 15 R

4 x 50m BR pull, flutter kick, keep head steady and lift with the pull 15 R

4 x 50m BR pull, fly kick, hips up, glide under water for 3 sec 15 R

Cool down

100m FC or BK

Stretches across; hamstrings, glutes, hip flexors, tibialis anterior (ankles), pectorals, lats, shoulders.