[vc_row full_width=”stretch_row”][vc_column][vc_custom_heading text=”Breaststroke – 2050m – Advanced” font_container=”tag:h1|font_size:40px|text_align:center” use_theme_fonts=”yes”][vc_row_inner][vc_column_inner width=”1/6″][/vc_column_inner][vc_column_inner width=”2/3″][vc_column_text]Focused on breaststroke, with some quick pace front crawl to get the heart rate up. Looking to generate snappy arm and leg kicks with our Breaststroke. Ensuring the arms are thrust forward with power and the leg kick is completed fully with a snappy finish bringing the ankles together to generate full power.[/vc_column_text][vc_custom_heading text=”Required equipment for this session” font_container=”tag:h2|font_size:30px|text_align:left” use_theme_fonts=”yes”][vc_column_text]
[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/6″][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row full_width=”stretch_row” css=”.vc_custom_1692700634350{background-color: rgba(202,216,238,0.5) !important;*background-color: rgb(202,216,238) !important;}”][vc_column width=”1/6″][/vc_column][vc_column width=”2/3″][vc_custom_heading text=”Warm up” font_container=”tag:h2|font_size:30px|text_align:left” use_theme_fonts=”yes”][headings heading_font_size=”25px” heading=”500m Mixed Stroke Warmup” subheading=”200m Front Full Stroke @ 45 seconds rest
100m Front Kick only @ 35 seconds rest
100m Front Catchup Drill @ 20 seconds rest
100m Breaststroke @ 20 seconds rest”]A steady warm up to get the muscles loose.
[/headings][vc_custom_heading text=”Main Set” font_container=”tag:h2|font_size:30px|text_align:left” use_theme_fonts=”yes”][headings heading_font_size=”25px” heading=”1350m – Full Stroke – Advanced Set”]2 x 25m – Breaststroke @ 10 Seconds Rest
Focus on quick hand push back to streamline position
4 x 25m – Breaststroke @ 10 Seconds Rest
Focus on kick. Ensure ankles snap together
1 x 50m – Freestyle @ 20 seconds rest
4 x 50m – Breaststroke @ 20 seconds rest
2 pulls to 1 kick
1 x 50m – Freestyle @ 20 seconds rest
2 x 50m Breaststroke @ 30 seconds rest
focus on getting arms and legs correct at a faster pace
4 x 50m – Breaststroke @ 20 seconds rest
2 pulls to 1 kick
1 x 50m – Freestyle @ 20 seconds rest
2 x 50m Breaststroke @ 30 seconds rest
focus on getting arms and legs correct at a faster pace
4 x 50m – Breaststroke @ 20 seconds rest
2 pulls to 1 kick
1 x 50m – Freestyle @ 20 seconds rest
4 x 50m – Breaststroke @ 20 seconds rest
2 pulls to 1 kick
[/headings][vc_custom_heading text=”Cool Down” font_container=”tag:h2|font_size:30px|text_align:left” use_theme_fonts=”yes”][headings heading_font_size=”25px” heading=”4 x 50m Front Crawl @ 30 seconds rest” subheading=”Stretch out the arms and legs and bring the heart ate down.”][/headings][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row]