Breaststroke Thoughts from Coach Gordy Westerberg

Gordy Westerberg
Vipers of Albuquerque

One thing I did this year was 100s (only 3-5 at a time) on an easy interval where they do 25 all out horizontal egg beater kick on a board and then 75 DPK on like 2:30. Totally trashes their legs! Did this 2-3x per week at the end of practice. Brst had MAJOR drops this season. Really improved their IM as well. I’m going to have my entire team do it this season.

One boy went from 1:14 to 1:04.0
One boy went from 1:19 to 1:03.8
One boy went from 1:04.0 to 1:00.3
One girl went from 1:04.9 to 1:02.3!


Gordy’s Fly Set

Gordy Westerberg

I gave this set to my Junior National level girl flyer on Wednesday

3 Rounds
200 Fly on 3:30 (dsend by rounds)
2 x 100 Fly on 1:50 (#1 faster than 1/2 of 200, #2 faster than #1)
4 x 50 on 1:00 (Best Average)
E50 Free

So what we looked for was on:
Round 1 – average faster than 2nd 50 of 200 (30.75 was goal and she averaged 31.1)
Round 2 – faster than 3rd 50 of 200 (31.75 and she averaged 31.54)
Round 3 – faster than last 50 of 200 (32.6 and she averaged 31.1)