I know that a lot of you enjoy a nice swimming practice on Sundays. So, I have a special workout for you that will help you find your balance point in breaststroke. Before you get into the water you would like to try a dryland exercise that will hep you get the feeling of the basic rocking motion in breaststroke. The exercise is called rocking drill (obviously you can find the same drill under a different name) and you lie on an exercise mat on your chest (prone). Then you alternately rock your head and chest up as you bend your knees and raise your heels toward your buttocks, then you rock you head and chest downward as you straighten your legs. I would love to hear your comments on the workout, and let me know what would you like the focus of the next workout to be. Enjoy!!!
Warm up
300 choice + 100 kick (no breast)
Main
200 BR - try to identify the high and low positions of your chest in each stroke.
100 BR with dolphin kick - breathe above hip line.
100 BR with dolphin kick - streamline below hip line.
200 BR breathe up and streamline down in each stroke.
100 BR - shoot the hands forward, use hips to balance upper body actions.
100 BR - shoot the hands forward, use hips to balance kick.
200 BR - feel your hips at the balance of the stroke
4x50 BR @:15R - hold your balance point.
Recovery
100 choice
Total: 1700m
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