Tag: Breaststroke

This Isn’t One of Those Sets

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

Most of the time, sets that coaches share (including the ones I post to this blog) are ones that were at least modestly successful.  This isn’t one of those sets. Instead, this is a set that didn’t work how I was hoping.  I am posting to share what I learned.

This was originally intended to be just a breaststroke set, and I tried to make it work for a few butterfly specialists who didn’t fit into the backstroke/freestyle set that we were doing at the same time.  It was fine for the fly, but for breaststroke it just didn’t work.

Swimmers reported that during/after this set they felt that their timing was off and they felt sluggish.  In hindsight, the 6 x 50 kick with the bucket was probably too much. The volume made the 50s too slow and probably diminished any power-training effect.  The rest of the set probably would still work (FPA = Fastest Possible Average), but it might be better to do 1-2 50s or 2-3 x 25s instead, and include more drill before the FPA.

See other recent breaststroke sets here.

Breaststroke Workout with Coach Greg Johnson

Posted on by rdwoodruff

Gregory A. Johnson
Head Age Group Coach
Greater Pensacola Aquatic Club

2 rounds (1 min rest b/w rounds):
             4 x { 1 x 100 breast-hold stroke count @ 1:40 (Descend 1-4 by round)
                   { 3 x 50 free fast +overkick @ :40
The set was deceptively hard for the swimmers. Most took off on the first round counting strokes and feeling good, only to be taxed by the 50s. We were not very successful on the descend on round two. They got back on it on round 3 and four. If we do this again, I might set some more specific times to hit on the 100s, but I was more focused on a good stroke count that wouldn’t fade under fatigue. 

Free and Stroke Set for SCM

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

We performed this set in a SCM pool, same as for most of the sets I post during the September-May time period. In this one, the time expectation of beating our best 500 SCY time during each 400 was key to the success of the set.

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Free and Stroke Set for SCM.

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Breaststroke Thoughts from Coach Gordy Westerberg

Posted on by rdwoodruff

Gordy Westerberg
Vipers of Albuquerque

One thing I did this year was 100s (only 3-5 at a time) on an easy interval where they do 25 all out horizontal egg beater kick on a board and then 75 DPK on like 2:30. Totally trashes their legs! Did this 2-3x per week at the end of practice. Brst had MAJOR drops this season. Really improved their IM as well. I’m going to have my entire team do it this season.

One boy went from 1:14 to 1:04.0
One boy went from 1:19 to 1:03.8
One boy went from 1:04.0 to 1:00.3
One girl went from 1:04.9 to 1:02.3!


Low-Stress Breaststroke

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

12x through @ 2:30

(100 Breast       +      50 Free)

The 100 breast is done as:1
Odd rounds: 25 3 kicks-1 pull drill
                     25 2 kicks-1 pull drill
                     50 build tempo
Even rounds: descend to all out on Round 12

      

Breaststroke Technique Pre-Set

Posted on by rdwoodruff

Ryan Woodruff
Head Coach

Lynchburg YMCA
This set gave us a good pre-set warmup before we did some fast 100s off the blocks that included several times within 2 seconds of our lifetime bests.
Speed Drill is heads up with a narrow kick and pull, focused on driving the chest forward and popping the hips up. 

Backstroke or Breaststroke Squeeze Set

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

9 x (100 swim back or breast + 50 ez) @ 2:30

Swimmer picks back or breast.  The goal is to descend the 100s 1-9 without ascending a single time.  Starting time on #1 must be within 12 seconds of best time.
Penalty if  you add time on a repeat? Skip the 50 ez and do 15 pushups.
Watch them go fast on those last couple repeats!

This set could really be done any stroke, but I particularly like it for back or breast.


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