Breaststroke Drills and Workouts

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This week’s Speedo Tip of the Week was submitted by Carol Capitani, an assistant coach at the University of Georgia. Capitani shares some sets and drills designed for breaststroke workouts.

Capitani’s Tip:

Breaststroke Hypoxic Drills:
We have a specific practice for breaststrokers at least once a week, which usually includes a variety of drills, tubing, sculling, pulling, and/or some hypoxic work. We like to include hypoxic work in breaststroke sets to encourage great pullouts even while tired. The following set is one example:

Do the folowing set four or five times through:
25 streamline breaststroke kick, all underwater on :35 (heels should come up fast)
25 triple pullouts + strong breakout @ :35
50 @ 1:00; 25 no air freestyle — freestyle flip turn – breaststroke pullout + 3 fast strokes (the rest easy free).
(Note: Remember to adjust the send-off interval to match the ability level of your swimmers)

I like to follow hypoxic work with a breaststroke swim set that requires some fast swimming. This set is one of my favorites:

Two times through:
5 x 100's @ 1:30, descend 1-5
1. All freestyle
2. 75 free/25 breast
3. 50 free/50 breast
4. 25 free/75 breast
5. All breast