We did this set the other day with our age-groupers and it worked like magic.
One of the most common stroke flaws for younger kids is that they pause with their hands under their chest and don’t glide long enough in a near-streamlined position. Try this using the Finis Tempo Trainer Pro.
2 x 150 breaststroke swim (@ :20 rest) with Tempo Trainer on Mode 1 set at 4.00 seconds
Swimmers take 1 cycle of breaststroke for each beep. This will be an incredibly long glide for them all. Make sure they spend the time in the glide phase and are using proper timing of the pull and kick.
2 x 100 breaststroke swim (@:20 rest) with Tempo Trainer on Mode 1 set at 2.00 seconds
Same instructions, just a faster tempo.
2 x 50 breaststroke swim FAST (@:20 rest), focused on swimming fast but still getting a glide between each stroke. Do not use the tempo trainer here.
If they don’t glide on the 2 x 50, repeat the 2 x 100 and then do the 2 x 50 again.