--- Find A Workout ---

WorkoutSprint Breaststroke
Ability Level:USS Sr./Jr. National Level
Type:Breaststroke
Course:SC Yards
Duration:120 Minutes
Distance:5700
AuthorMichael Egerman
Submitted By:Michael Egerman
Email: eggie@wt.net
Club:Southeast Texas Aqua Racers - STAR
Club/Author Info: I'am 16 years old and I am a junior at Clear Lake High School. I wrote this work-out for myself to help me achieve senior cut in 100yd breastroke. Ideally I would try and swim this work out 3 times a week, in addition to the other work-outs my coach assigns.

Set Category Set Description Set Intervals
Warm-up 400 swim
400 kick


Total= approx. 18min
Drill Set 20 x 75_[50drill_25swim] breaststroke @1:20
Total= approx. 30min
Kick Set 10 x 100_breaststroke kick [odd-sprint/even-80%] @1:50
Total= approx. 20 min
Main Set ALL BREASTSTROKE
400_85-95% Long Stroke
300_descend 1-3 per 100
200_pull with dolphin kick
100_off block for time

12 x 50
odd-easy/even-off block for time
(try to improve time each even 50)

1:00 rest
1:00 rest
1:00 rest
2:00 rest

@1:30


Total=approx. 38 min



Warm-Down 5 x 100 choice stroke
300 easy swim
@2:00

Total=approx. 14 min

Total = 5700 SC Yards
10000000347

Swimming World is first and foremost concerned with the health and safety of its readers. If you have not been involved in an ongoing exercise regimen for at least six months, prior to attempting any of the workouts/exercises, check with your physician.