Commit Swimming Set Of The Week: Breaststroke Drills And Speed Work

Photo Courtesy: Peter H. Bick

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Welcome to Swimming World’s Set of the Week sponsored by Commit Swimming.com! This week’s set combines breaststroke drill work with turn, take out pace, and bring back pace.

3 Rounds:

3 x 100’s w/ snorkel as kick/front scull/midline scull/separation drill on :15 SR

300 breast as 50 kick/50 drill/50 smooth on regroup

4 x 50’s as 25 build into fast turn/25 strong on 1:00

*hop out of pool

2 x 75’s as:

#1 – 50 take out from dive/25 smooth

#2 – 75 bring back pace

100 free smooth

Each round starts with 3 x 100’s with a snorkel, working on body position, feel for the water, and timing. While it may feel unnatural to have the snorkel for the separation drill, the focus for these 100’s is to settle into a high body position that will be driving forward in the water. The snorkel on the separation drill will make swimmers more aware of how high they may be coming up during their stroke and help them focus more on driving forward through their timing.

Next is a 300 as 50 kick (either on their back or on a board), 50 drill (something to work on timing), and a 50 smooth. Afterward regroup for 4 x 50’s breaststroke as 25 build into a fast turn and back with a 25 at the pace they have built to. Each round ends with 2 x 75’s, the first from a dive as 50 take out speed and the second as the whole 75 bring back pace from a push. The beginning of each round should give them time to find their stroke before getting up pushing their pace. Happy swimming!

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All swimming and dryland training and instruction should be performed under the supervision of a qualified coach or instructor, and in circumstances that ensure the safety of participants.

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  1. Safia Khan

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Author: James Sica

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James Sica is the Men and Women's Assistant Coach at Massachusetts Institute of Technology. He has been an assistant coach at CMU in Pittsburgh, PA (2015-2017), a volunteer assistant coach with the Harvard women’s program (2014-2015) and an assistant with the Ithaca College men's program (2012-2014).

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