Speed Squats Hybrid Set for Breaststroke Leg Speed

Ryan Woodruff
Head Coach
Lynchburg YMCA

One thing we have been trying to emphasize with our breaststroke swimmers is heel speed during the kick.  I like “speed squats” as a dryland exercise to help develop this ability.  A speed squat is essentially a regular squat done so quickly that the athlete almost pulls himself down with his hamstrings.  We combined this exercise into the following breaststroke set that also emphasized hitting the walls on a full stroke.

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