Commit Swimming Set Of The Week: Breaststroke Race Pace

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 is a breaststroke pace set with some drill work mixed in to help your athletes find their stroke and timing. Take a look at the set below and the description that follows:

3 Rounds:

4 x 25’s choice of breaststroke drill

2 x 50’s as 25 drill/25 build breaststroke

8 x 25’s breaststroke @ 200 pace

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This moves through three rounds that each begin with breaststroke drills and progresses to full on breaststroke pace work. Each round starts with 4 x 25’s of your athletes’ choice of breaststroke drills. Really encourage your athletes to come up with a drill progression on their own so they can figure out what they need to do to “find” their strokes. This will help them develop a routine that they can use to find their stroke even when they’re tired (as they should be on the second and third rounds).

Next are 2 x 50’s of breaststroke with drill and build work to get them up and moving with their stroke before the focus of the set: the 8 x 25’s breaststroke pace. You can choose to time them or just go on feel, but the 25’s should be consistent from beginning to end. Take :10 – :15 seconds rest between each 25 or have them on a :30 or :35 interval to give them enough rest to go fast but not enough to fully recover between 25’s.

After each round take a 50 or 100 easy to reset before getting back into the next round. Holding on to their stroke technique will get harder as they progress through each round, so make sure your athletes are staying focused during the drill work to maintain the integrity of their stroke. 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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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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