Set of the Week

Warm Up:

200 Swim, 200 Kick, 2oo Drill

Set 1:

10x25 arms at side breaststroke kick (concentrating on rocking body motion = breathe every kick)
10x25 breaststroke pull with pull buoy (concentrating on pushing forward with the hips when breathing)
10x50 (25 breaststroke drill 1 pull/2 kick, 25 breaststroke)
10x100 breaststroke (1-3 on the 2:00, 4-6 on the 1:50, 7-9 on the 1:40, 10 on the 1:30)

200 easy

Set 2:

6x200 kick with board (fly, breast, free)

6x100 stroke with board (1-3 on the 2:00, 4-6 on the 1:50)

300 cool down