{"id":204561,"date":"2016-05-25T09:00:11","date_gmt":"2016-05-25T16:00:11","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=204561"},"modified":"2016-05-25T05:16:39","modified_gmt":"2016-05-25T12:16:39","slug":"set-of-the-week-max-turnover-breaststroke","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-max-turnover-breaststroke\/","title":{"rendered":"Set Of The Week: Max Turnover Breaststroke"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Welcome to <\/span><i><span style=\"font-weight: 400;\">Swimming World\u2019s <\/span><\/i><span style=\"font-weight: 400;\">Set Of The Week! This week features a sprint breaststroke set that incorporates fins, work on timing and tempo, and ends with all-out swims from the blocks. Take a look at the set below:<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">8 x 25\u2019s all-out breaststroke w\/ fins on 1:00<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">ODD: pull w\/ body dolphin<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">EVEN: fast flutter kick max turnover<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">100 drill\/swim reset on 2:00<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">4 x 25\u2019s from a push all-out breaststroke on 1:00<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">100 drill\/swim reset on 2:00<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">4 x 25\u2019s max V02 from a start all breast on 1:00<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This set begins with 8 x 25\u2019s breaststroke with fins. While these are all-out, the goal of these 25\u2019s is to check in with your swimmers\u2019 timing and turnover rate. The odd 25\u2019s are breaststroke pull with a \u201cbody dolphin.\u201d This is not a dolphin kick, and the focus should be on the pull. You want your swimmers to feel like they are \u201cfalling forward\u201d at the end of their breaststroke pull by engaging their core and connecting the muscles across their entire body. The result will look slightly like a dolphin kick, but it should be generated from their momentum forward from their arms, core, and hips, not from an actual dolphin kick. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">The body dolphin 25\u2019s are alternated with 25\u2019s of breaststroke pull with a fast flutter kick. <\/span><a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/breaststroke-w-flutter-kick\/\"><span style=\"font-weight: 400;\">A common drill in breaststroke<\/span><\/a><span style=\"font-weight: 400;\">, your swimmers should be sprint kicking and moving their arms as fast as possible to find the \u201cdead spots\u201d in their stroke. Combined with the body dolphin drill, this will build a sense of connection and timing in your swimmer&#8217;s\u2019 breaststroke and get them ready to get up and sprinting without slipping through their pull.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Those 8 x 25\u2019s will set up for two sets of 4 x 25\u2019s next, one set from a push and one set from a dive. Again, all of these 25\u2019s are all-out, full stroke breaststroke. Swimmers should be pushing their tempo while maximizing the power of their pull and the timing of their kick. The goal of these should be to maintain speed <\/span><i><span style=\"font-weight: 400;\">and <\/span><\/i><span style=\"font-weight: 400;\">technique throughout the set. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">All of these 25\u2019s are on 1:00, which means your swimmers will be getting plenty of rest. Take that opportunity to provide feedback and reinforce the level of quality that should be in each swim. Although only a 600 yard set, your athletes should be focused in on every yard they are swimming. Happy swimming!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Welcome to Swimming World\u2019s Set Of The Week! This week features a sprint breaststroke set that incorporates fins, work on timing and tempo, and ends with all-out swims from the<\/p>\n","protected":false},"author":58,"featured_media":109376,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[3,56101],"tags":[25274,57717,57740,57741,57739,57738,56186,56399,55757,54570,53928],"class_list":["post-204561","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-set-of-the-week","tag-breaststroke","tag-breaststroke-drill","tag-breaststroke-sprint","tag-breaststroke-sprint-set","tag-breaststroke-sprinting","tag-breaststroke-turnover","tag-set-of-the-week","tag-sprint-set","tag-swim-set","tag-swim-training","tag-training"],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<title>Set Of The Week: Max Turnover Breaststroke<\/title>\r\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<link rel=\"canonical\" href=\"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-max-turnover-breaststroke\/\" \/>\r\n<meta property=\"og:locale\" content=\"en_US\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"Set Of The Week: Max Turnover Breaststroke\" \/>\r\n<meta property=\"og:description\" content=\"Welcome to Swimming World\u2019s Set Of The Week! This week features a sprint breaststroke set that incorporates fins, work on timing and tempo, and ends with all-out swims from the\" \/>\r\n<meta property=\"og:url\" content=\"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-max-turnover-breaststroke\/\" \/>\r\n<meta property=\"og:site_name\" content=\"Swimming World\" \/>\r\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/SwimmingWorld\" \/>\r\n<meta property=\"article:published_time\" content=\"2016-05-25T16:00:11+00:00\" \/>\r\n<meta property=\"article:modified_time\" content=\"2016-05-25T12:16:39+00:00\" \/>\r\n<meta property=\"og:image\" content=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2014\/09\/daniel-gyurta-arena-2014-6-e1417554399935.jpg\" \/>\r\n\t<meta property=\"og:image:width\" content=\"1629\" \/>\r\n\t<meta property=\"og:image:height\" content=\"1220\" \/>\r\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\r\n<meta name=\"author\" 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