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Breathing and Rotation

Objectives: Focus on connection between breathing and rotation.

Warm-up; Dist = 400
1 X 400 FS - breathing 2s or 4s, always toward the closest wall (NOT toward ceiling)

Main Sets

5 X 200 with Fins - Drill 25 + FS 25 - all with 15s rest:

1. 200 - kick on left side
2. 200 - kick on right side
3. 200 - 6-1-6
4. 200 - 6-3-6
5. 200 - 6-5-6

1 X 500 With PB

1 X 500 breathing 2s or 4s, always toward the closest wall

5 X 200 at cruising pace - all with 15s rest

1. 200 - Breathe every 3rd stroke (B3s)
2. 200 - Breathe every 5th stroke (B5s)
3. 200 - B3s
4. 200 - B5s
5. 200 - B3s

Set 4 - Cool-down; Dist = 400
1 X 400 - REC
Easy pace with freestyle and alternate strokes

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