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Print pageMini-Taper Breaststroke Set
WARMUP: 700
500 with fins -- mix of dolphin, flutter, free, back
200 EZ breast kick, various positions
WARMUP SET: 200
8 X 25 on :30 sendoff
Start with 3 strokes of fly on #1, then finish with breaststroke. Add a stroke of fly on each 25, 1-4 and 5-8.
MAIN SET: Approx. 900
5 X 75 breaststroke with no particular sendoff -- just go when your heart rate returns to 100 or below. Use a Tempo Trainer in Mode 2 and work it down until you're going at race pace on the fifth 75. Fourth and fifth 75 are from the blocks. Swam 75 easy recovery after #3 and #4.
#1: TT @ :23
#2: TT @ :22
#3: TT @ :21
#4: TT @ :20 [made it with about 1 second to spare]
#5: TT @ :19 [missed it by less than 1 second]
200 easy recovery
3 X 25 breaststroke from the blocks and with a turn. No sendoff -- just wait till heart rate is at 100 or lower. Use a Tempo Trainer in Mode 2 and set it at your target race pace for a 50. Try to beat the TT with your feet at the turn. [Used a setting of :18. Didn't quite make it when taking 9 strokes per length, but did make it when taking 8 strokes per length. There's a lesson there...don't overswim.]
WARMDOWN: 200
Total Yardage: 2000
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