Tuesday’s Set – Breaststroke

Today’s focus is on Breaststroke, the most technically challenging competition stroke.

To swim breaststroke quickly, you have to think about reducing the drag forces on your body. The ability to narrow your kick, get your hands over the water, and arms into a tight streamlined position can make or break your race.

This set is designed to make you think about the timing of your stroke, and about the many ways to increase the efficiency of your stroke.

400 warm up

Kick set no fins (600/1000)

2×200 free kick @:15r

2×100 Breaststroke kick, streamline on back @:10r

  • Keep knees underwater, focus on kicking feet down and around,  feeling the water with the insoles of your feet.

Drill set (400/1400)

16×25 Breaststroke @:40

  • 1-4 2 kick/1 pull – ultra-tight streamline!
  • 5-8 Slow-mo. 1 pull, 1 kick, 3 second glide in ultratight streamline
  • 9-12 Underwater pullout repeats – keep head in line with your body, spine neutral
  • 13-16 Build from steady to sprint

Pull set (600/2000)

6×100 @:10r

Breaststroke scull/Free pull by 25

Main Set (1800/3800)

3 rounds

50 Free – @ :50

50 Breast – Build by 25 @:50

100 Free – @ 1:20/1:25/1:30/1:40

100 Breast – Build by 25 @ 1:25/1:30/1:35/1:45

150 Free – @ 2:05/2:10/2:15/2:30

150 Breast – Build by 50 @ 2:10/2:15/2:20/2:35
100 Easy Cool down

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