Commit Swimming Set Of The Week: Cruising To Breaststroke Pace

Photo Courtesy: Becca Wyant

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Welcome to Swimming World’s Set of the Week sponsored by Commit! This week’s set is a breaststroke set that works on controlling pace and speed while also holding onto an efficient stroke.

2 Rounds:
     200 as 50 breast drill/50 fast breast kick on 3:00
     3 x 100 descend 1-3 (rd 1 – 25 br/75 free, rd 2 – 50 br/50 fr, rd 3 – 75 br/25 fr) on 1:30

3 Rounds:
     4 x 50 w/ fins breast w/ flutter kick fast on 1:00
     4 x 50 desc #1-3 to 200 pace, #4 all out on 1:10
     1 x 100 cruise on 2:00

The set is really divided into two mini-sets that have different purposes. The first mini-set is more of an aerobic focus to get your swimmers heart rates up while also giving them time to find the feel of their stroke as they are descending through each round. Athletes should be focused on the timing and length of their stroke in this part of the set, making sure they are holding onto their efficiency and distance per stroke as they are speeding up.

At this point in the set swimmers should be warmed up and ready to go for the second half of the set, which focuses on holding that stroke technique while adding speed. Swimmers will grab fins for the beginning of each round for 4 x 50’s breaststroke with flutter kick. These are all fast and swimmers should really focus on having a fast kick to drive their stroke tempo.

After the first 4 x 50’s they will take their fins off for another 4 x 50’s where they are descending to 200 pace on #3, with the last 50 all out. Take a 100 easy between rounds to regroup. The challenge of this set is to hold onto your stroke as the intensity ramps up, so encourage your athletes to be aware of their stroke count and watch their stroke tempo to make sure they are holding onto their strokes.



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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. avatar

    I prefer using a dolphin kick instead of the flutter kick on the breaststroke with fins drill.

  2. Tim Grubb

    Ty Grubb