Commit Swimming Set Of The Week: Build To Sprint Breaststroke

Photo Courtesy: SIPA USA

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Welcome to Swimming World’s Set of the Week sponsored by Commit! This week’s set is a shorter breaststroke set that ends with some fast sprints off the blocks. The set alternates between longer swims of breaststroke and freestyle and shorter repeats that progresses from drill and build work to all out sprinting. For intervals, start with slightly tighter intervals and add more rest as the set goes on and the intensity increases. Happy swimming!

300 breast/free by 25
6 x 50 drill/build by 25
200 breast/free by 50
4 x 50 (#1 – drill/smooth, #2-4 desc)
100 breast smooth
2 x 50 all out off the blocks
50 breast smooth
4 x 25 all out (odd=dive, even=from a push)



Commit Swimming’s Mission

Commit Swimming builds innovative software for our sport, bringing 21st-century tech to swimming.

Every dang day Commit strives to improve technology in swimming, pushing the boundaries of what has been done before. For far too long swimming software has lacked creativity and simplicity. It is our goal to change that by delivering products that dazzle you with their simplicity and elegance.

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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.


  1. Tony MacGuinness

    Well, that’s one way I suppose…

  2. avatar

    Horrible workout, must have been created by a “freestyle” coach.

    No provision for warming up the legs (knees and groin).

    To really sprint in breaststroke you first need to overcome drag, like breaststroke sculls with fins (Zoomers) breathing every other stroke.