Breaststroke Technique And Speed Workout

Breaststroke Technique And Speed Workout

The first thing we will do is warm up the hips. Do 10 circles clockwise and then 10 circles counter clockwise. Then to warm up the hip flexors and abductors do these two movements. 10 Kicks on each movement with each leg. You can grab onto something for stability. To warm up and stretch the glutes grab your knees alternating each leg. Finally do 5 to 10 squats to warm up the knees.

Now you are ready to get in the pool and do 4 x 50s Freestyle swim. Then do 4 x :10 seconds of sculling. This will help you finish warming up your knees.

Now for technique do 4 x 25s breaststroke kick without a kick board. Do 2 or 3 kicks with a tight streamline then you can come up to breathe. Now do 4 x 25s Dolphin kick with breaststroke arms. The point of this exercise is for you to raise you torso high and shoot forward with the help of your dolphin kick. In breaststroke the fastest part of the stroke is when you finish your kick and you are in a streamline after you shoot your arms forward. So practice that position.

Now to practice a strong kick, do 10 pushes off the wall. But try to get into a breaststroke kick position. So open your legs a little bit, put your ankles on dorsiflexion and your knees pointing out. Push yourself off the wall with your hands and then push off with a very tight streamline.

Now to relax those leg muscles a little do 100 backstroke.

The main set consists of a breaststroke pyramid. We will start with just a pullout up to the middle of the pool, so 12.5 meters or yards. Then we will do a 25 starting for the middle of the pool and ending there too. We will add 12.5 again. So start in the middle of the pool and go to the wall with a good open turn and finish that 25. Now go up to a 50 breaststroke. Make sure to have a good pullout and an open turn. Add a 25 now so do 75. Then a 100 breaststroke twice. Now come down the pyramid. Doing faster swims as you come down. The last 12.5 will be from the middle of the pool to the wall, so make it fast, make it a good finish!

Now we will do some fast 25s breaststroke but first do a 100 freestyle to loosen the muscles.

This short set consists of 8 x 25s increasing speed from 1-4 and then 5 - 8. So to be clear there will only be two sprints, the 4th and the 8th 25.

This next part is optional if you want to increase your endurance a little bit. Do 3 x 100s freestyle, resting only 10 seconds after each one.

To warm down to 2 x 50s double arm backstroke. Don’t forget to stretch!

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