Set of The Week: Building Breaststroke Endurance

Photo Courtesy: Peter Bick

Welcome to Swimming World’s Set of the Week! This week’s set is a breaststroke endurance set designed to work on driving forward in the stroke and finishing strong. Take a look at the set and the description below.

8 x 50’s on 1:00

→ breaststroke w/ fins as 25 body dolphin/25 breast pull w/ flutter kick

4 x 100’s on 1:30

→ breaststroke negative split, second 50 FAST

100 easy freestyle

12 x 25’s on :35

→ breaststroke drill choice

3 x 200’s on 3:30

#1: 100 drill/100 breast build

#2: 50 drill/50 breast fast

#3: 200 breast fast

This set is divided into two main parts. In the first half of the set, swimmers start with 8 x 50’s as 25 breaststroke with body dolphin and 25 breaststroke with flutter kick. These 50’s are designed to get swimmers into a rhythm on the first 25 and then drive stroke tempo on the second 25. Following the 8 x 50’s, swimmers will do 4 x 100 breaststroke negative split, focusing on setting their stroke timing on the first 50 and then adding power to their stroke in the second 50.

In the second half of the set, swimmers will return to breaststroke drills on 12 x 25’s. Alternating between breaststroke with dolphin kick and breaststroke with flutter kick is again a great combination to keep your swimmers driving their strokes forward in the second half of their swims. The set ends with 3 x 200’s breast that builds to a full 200 fast.

The purpose of this set it twofold: 1) to help swimmers develop a long, powerful breaststroke that can be sustained over a 200 and 2) to teach swimmers how to use that stroke to finish a race strong. One of the biggest problems in breaststroke is losing the timing or tempo of the stroke at the end of the race. By teaching swimmers how to ease into their stroke and build their tempo throughout a swim, this set should help develop a better awareness of pacing and increased confidence in finishing strong at the end of a race. 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.



  1. Jeroen Dellebeke

    Jurre Ruben Anoeska voordat we weer aan een 200 school beginnen ?

  2. Henri Kragt

    Gert Norg Marleen Welten Kylian Heederik wanneer inplannen?

    • Gert Norg

      Ooh lekker setjee hooor. Doe maar snel eens

    • Henri Kragt

      Staat gepland! Maar nog niet voor morgen.

  3. Scout Wilkins

    Madeline Westover maybe u should do this before this weekend

  4. Sergiu Chete

    Katie Hodgson imagine doing this on a Thursday night ?

    • Katie Hodgson

      100s of 1:30 that’s a fast turn around ?

    • Sergiu Chete

      I think that’s yards… But still ?

    • Sergiu Chete

      I think that’s yards… But still ?

    • Katie Hodgson

      Ohh ok makes a bit more sense – you sure you don’t want to give it a go ?

    • Katie Hodgson

      Ohh ok makes a bit more sense – you sure you don’t want to give it a go ?

  5. James Zoschke

    Yuri Wojciechowski! Treininho básico!

  6. Aiden Smith

    Drew Ross-Ashby Adam Gordon Jaden Harris

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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