Commit Swimming Set Of The Week: Over-Distance Breaststroke

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 designed for building breaststroke endurance. A successful breaststroke depends on efficiency and tempo, and when those fall apart the results are usually painful (ask anyone who has done a 200 breast long course).

This set mixes in drill, fins, and descend work to help learn how to best approach a 200 breast and prevent the stroke from falling apart in the second half. While it does mix in some over distance breaststroke (cough — 300’s breast — cough), the set progresses in a way to also keep the focusing on ending each swim fast and with an up tempo stroke.

Check out the set below and try it with your breaststroke group!

4 x 75 as 25 windshield wiper scull/25 separation drill/25 DPS breaststroke

300 breaststroke desc by 50’s 1-3, 4-6

1:00 rest, put on fins

8 x 25 odd: body dolphin with fins, even: breaststroke w/ flutter kick

300 breaststroke 3-2-1 pull downs by 50 w/ fins (1st 150 dolphin kick, 2nd 150 flutter)

1:00 rest, take off fins

4 x 50 as 25 freestyle build into open turn/25 strong breaststroke

300 breaststroke race!

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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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