Chris Brookover
YBCC Phoenix – Head Coach
Director of Competitive Swimming
Another set that turned out really well.
Breast
1×400 3kick 1 pull @ 5:30
3 x 8 x 25 @:40 Drill
1- 3 second 7 squeeze
2- Brst pull / Free Kick
3- Catch isolation
6×150
75 FR @ 1:10 75 Brst @ 1:30
6×125
75 FR @ 1:05 50 Brst @ :55
6×100
75 FR @ 1:00 25 Brst @:25
1×400 3kick 1 pull @ 5:30
3 x 8 x 25 @:40 Drill
1- 3 second 7 squeeze
2- Brst pull / Free Kick
3- Catch isolation
6×150
75 FR @ 1:10 75 Brst @ 1:30
6×125
75 FR @ 1:05 50 Brst @ :55
6×100
75 FR @ 1:00 25 Brst @:25
BACK
1X500 KICK @ 7:00
3 x 8 x 25 @:40 Drill
1- 6 SECOND SIDE TO SIDE
2- R ARM, L ARM
3- SPIN DRILL
6×150
75 FR @ 1:10 75 BK @ 1:20
6×125
75 FR @ 1:05 50 BK @ :50
6×100
75 FR @ 1:00 25 BK @ :25
1X500 KICK @ 7:00
3 x 8 x 25 @:40 Drill
1- 6 SECOND SIDE TO SIDE
2- R ARM, L ARM
3- SPIN DRILL
6×150
75 FR @ 1:10 75 BK @ 1:20
6×125
75 FR @ 1:05 50 BK @ :50
6×100
75 FR @ 1:00 25 BK @ :25
The Swimming Wizard 
what is “3 second 7 squeeze ” and “Catch Isolation” on the breast drills?
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Three second 7 squeeze is taken from Nick Baker and Peak Performance Swim Camps. Squeeze 7 parts of your body to create a perfect streamline; hands,elbows, shoulders,hips to legs,thighs,knees and feet.Hold that position for three seconds and then do a breaststroke stroke, repeat.
Catch Isolation is just repeating the first part of the pull from the separation of the hands to where the elbows meet the shoulders and repeat.
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