Set Of The Week: Broken 200 Breaststrokes

Photo Courtesy: Peter Bick

Welcome to Swimming World’s Set Of The Week! This week’s set is a set of broken 200 breaststrokes. Mixing in drill and fins work, this short is designed to get your swimmers up and moving. Take a look at the set and the description that follows below:

2-4 Rounds:

8 x 25 swim w/ fins all out on :30

1-4: breaststroke body dolphin

5-8: breaststroke flutter kick

200 as 25 breaststroke drill/25 choice on 4:00

8 x 50 breaststroke all out (broken 200) on :15 SR

200 choice on 4:00

This set begins with fins, starting with breaststroke with a body dolphin and progressing to breaststroke with a flutter kick. On the breaststroke with a body dolphin, make sure your athletes are engaging their core to drive forward and fall into each stroke. On the breaststroke with flutter kick have your athletes focus on driving their tempo with a strong flutter kick to really attack the last four 25’s, similar to what they would ideally be doing in a race.

After the 8 x 25’s, take the fins off and do a 200 easy alternating breaststroke drill and choice swimming to set up your athletes strokes before the broken 200. The broken 200 will be done at 4 x 50’s with 15 seconds of rest between each length. With large groups, it is helpful to pair up swimmers so one can time while the other swims, switching roles between rounds.

While the time doesn’t necessarily mean anything, it is useful to record each split to track pacing and see where swimmers may fall off of their goals. It is always a challenge to try and beat a lifetime best time during a broken swim, and can give swimmers a lot of confidence heading into their next race. Make sure to pay attention not just to the times, but to the technical aspects of each swim. Similar to the drills at the beginning of each round, swimmers should be shifting their tempo up in the second half of their broken swim to stay on pace and practice what they want to do come race time. Happy swimming!

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.

3 Comments

3 comments

  1. Suzy Ashworth

    Karl Osbourne Carol Barrios I like this one

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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