Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
Here’s a breaststroke set emphasizing kicking and tempo
200 scull w snorkel and pull buoy (face in water, elbows high, fingertips down, no kicking) @ :20 rest
6 x 50 breast @ :50
#1- kick w/board – focus on fast heels-to-butt recovery
#2- swim, build tempo
#3- 25 strong swim/25 speed drill (UP TEMPO!)
:20 vertical eggbeater kick with 10 lb rubber brick, arms straight
100 ez backstroke w/ 4 + dolphin kicks off each wall
—
200 same
6×50 same
:40 vertical kick same
100 ez same
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200 same
6×50 same
1:00 vertical kick same
100 ez same
The Swimming Wizard 