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.