Argentine Shortfin Squid

Don't forget to reference these helpful links as needed: The Basics, Glossary, How To Read a Workout, Pacing Table. 

Warm Up
200 swim
4 x 50 @ :15 rest —> breaststroke kick down, Freestyle back
(400)

Set 1
3x through:
2 x 25 breaststroke kick w/ board @ :15 rest
3 x 50 breaststroke drill down, freestyle back @ :15 rest
Set 1 drill: Breaststroke swim with head above water
Set 2 drill: 3 strokes breaststroke arms with freestyle kick, 3 strokes w/ dolphin kick, 3 strokes w/ regular breaststroke kick
Set 3 drill: Two kicks/one pull (for your second kick stay in a streamlined position underwater)
2 x 50 breaststroke swim, focus on technique @ :15 rest
(900)
This set is designed to get you used to swimming more stroke together. Take your time and really focus on technique. For videos on how to do all of the above drills as well as some additional ideas for breaststroke drills, go here.

Warm Down
200 easy

Total: 1,500