Olympic swim coach Chris Morgan offers a wide variety of KAATSU Aqua backyard pool swim workouts and Endless Pool or counter-current pool workouts.
One backyard pool swim workout focused on breaststroke is listed below.
Backyard Pool Warm up
4 lengths kick on board
2 lengths underwater – somersault at halfway to work core / open turn at wall
8 lengths kick on board
2 lengths underwater – somersault at halfway to work core / open turn at wall
12 lengths kick on board
2 lengths underwater – somersault at halfway to work core / open turn at wall
16 lengths kick on board
2 lengths underwater – somersault at halfway to work core / open turn at wall
20 lengths kick on board
2 lengths underwater – somersault at halfway to work core / open turn at wall
Backyard Pool Main set #1
[3x]
4 minute seated static sculling
4x 1-length underwater mini breaststroke pull-outs
4 min vertical body static sculling (deep water preference)
4x 1-length underwater mini breaststroke pull-outs
4 min sculling on belly / static and slightly fetal position
4x 1-length underwater mini breaststroke pull-outs 1:00 rest
Backyard Pool Main set #2
** tethered with stretch-cord**
[2-3x]
10x super slow breaststroke cycles
Head-down sculling no breath UNTIL you need a breath then stop
Remain tethered and 5 vertical bobs in middle of pool
:20 seconds rest
20x super slow breaststroke cycles
Head-down sculling no breath UNTIL you need a breath then stop
Remain tethered and 5 vertical bobs in middle of pool
:20 seconds rest
30x super slow breaststroke cycles
Head-down sculling no breath UNTIL you need a breath then stop
Remain tethered and 5 vertical bobs in middle of pool
:20 seconds rest and REPEAT
Backyard Pool Cool down
[8x]
:20 easy flutter wall kick
1x push glide to opposing/opposite wall
Repeat