Commit Swimming Set Of The Week: Long And Strong Breaststroke

Photo Courtesy: Peter H. Bick

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Welcome to Swimming World’s Set of the Week sponsored by Commit! This week’s set is a breaststroke set to work on lengthening out the stroke before getting down to some pace work.

2 Rounds:
     250 breaststroke as 150 smooth/100 fast
     3 x 100 as 25 drill/75 build breaststroke
     250 kick/swim by 50
     4 x 50 breaststroke (#1 = smooth, #2-4 = descend to all out)

The first half of each round focuses on finding an efficient and smooth stroke before ramping the effort and tempo. Use the kick/swim work as some active recovery before heading into the 4 x 50’s at the end of each round. Watch to make sure your swimmers’ distance per stroke and technique stays consistent throughout the set, and remind them that an efficient breaststroke is key to developing a stroke that can hold their pace over a 100 or 200 distance. Happy swimming!



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.



Author: James Sica

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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