9.24.2016

Breaststroke and Backstroke with Coach Brookover

Chris Brookover
YBCC Phoenix - Head Coach
Director of Competitive Swimming 


Another set that turned out really well.


Breast
1x400 3kick 1 pull @ 5:30
3 x 8 x 25 @:40 Drill
1- 3 second 7 squeeze
2- Brst pull / Free Kick
3- Catch isolation
6x150
75 FR @ 1:10  75 Brst @ 1:30
6x125
75 FR @ 1:05 50 Brst @ :55
6x100
75 FR @ 1:00 25 Brst @:25
BACK
1X500 KICK @ 7:00
3 x 8 x 25 @:40 Drill
1- 6 SECOND SIDE TO SIDE
2- R ARM,  L ARM
3- SPIN DRILL
6x150
75 FR @ 1:10  75 BK @ 1:20
6x125
75 FR @ 1:05 50 BK @ :50
6x100
75 FR @ 1:00 25 BK @ :25

2 comments:

  1. what is "3 second 7 squeeze " and "Catch Isolation" on the breast drills?

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  2. Three second 7 squeeze is taken from Nick Baker and Peak Performance Swim Camps. Squeeze 7 parts of your body to create a perfect streamline; hands,elbows, shoulders,hips to legs,thighs,knees and feet.Hold that position for three seconds and then do a breaststroke stroke, repeat.

    Catch Isolation is just repeating the first part of the pull from the separation of the hands to where the elbows meet the shoulders and repeat.

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