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Advanced Intermediate Swim Training
Day 016 - Breaststroke drill and IM challenge set.
500 warm-up, 600 kick, 300 drill, 1600 swim, 400 warm-down. Total = 3400 yards/meters 
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TODAY WE WILL ADD A NEW BREASTSTROKE DRILL, THEN SWIM A CHALLENGING IM SET.
Warm up: 200 freestyle, 150 backstroke, 100 breaststroke, 50 fly.
2 x 300 kick choice
Today's Drill: Breaststroke Sculling
The hand movement in breaststroke is not a pull (from front to back), but a scull (from side to side). The out scull is the movement from the streamline at the beginning of the stroke to the widest point the hands reach (called the ""corner"", because the hands turn so sharply from the out scull to the in scull). The in-scull is the powerful hand motion from the corner until the hands meet. Last is the dive forward, during which the hands are touching each other.
Push off the wall in a streamlined position, with a light flutter kick. Begin to scull your hands in front of you, but do not bend at the elbow (this exaggerated version of the breaststroke pull will make it easier to keep your hands in front of you when you are breaststroking). At their widest point, the angle between your arms should be at least 90 degrees-the pull should be wide, because this increases the amount of water your hands scull over without bringing your elbows back and increasing resistance.
Swim 100 yd/meters of this drill, then a straight 200 breaststroke, concentrating on keeping your hands and elbows in front of you.
Swim 2 rounds of: 2 x 50 butterfly, 100 freestyle, 2 x 50 backstroke, 100 freestyle, 2 x 50 breaststroke, 100 freestyle, 2 x 50 freestyle, 100 freestyle. Choose an interval for the 50s that will allow you between 5 and 15 seconds of rest (depending on the stroke), and an interval for the 100 that will allow you about 10 seconds of rest.
This was a favorite short course set of Skip Kenney when I swam for him at Stanford. He used to challenge me to keep all of the 50s under 30 seconds and the 100s under 1:00. Surprisingly, the 50s backstroke were the biggest challenge for me!
400 easy, including 200 of drills and 2 x 25 without a breath
Total: 3400 yds./m
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