Any advice on how to train for a 100 and 200 breaststroke? I don't get to do a lot of breaststroke in practice with my team. But I swim on my own once a week, so I'd like to add a set specific to the 100 and 200 breaststroke, especially the 200. So I'd appreciate any suggestions on how to train for that event. 200 breaststroke is my best and favorite event, but I've not raced much since I was a kid, so I never put any thought into training specifically for it. Thanks!
Due to my knees being twitchy,I don't do much full stroke BR in workouts,so I do about 300 as BR and the rest as BR pull/dolphin kick with fins.Depending on your age and the health of your knees you may want to do the same.
Secondheart and pwb both have great suggestions.
One point I would really emphasize is,after warm up,do all your BR at race pace.There is no reason to teach your body to swim slowly.When you need to go slow and recover,go freestyle.
The USRPT sets forums.usms.org/showthread.php work well for both the 100 and 200 BR,although I find I need more rest than recommended by Rushall,about a 1:1 swim to rest ratio(BR is just more labor intensive than free.)
This is my favorite set for the 200 BR: 5X300 on the 5-6-or7 min.Swim the first 100 at 200 pace with the goal time of matching your ideal split for the 2nd 100 of your 200.Then the final 200 as free recovery.The reason for variable rest is because you need to allow enough rest to make the interval.Ideally,you would start each 300 about as tired as you would be after your first 100 of the 200 in a race.
My favorite set for 100s is similar, 8X200 first 50 is BR at 100 pace,goal time the ideal split for the second 50 of your 100,then the final 150 is recovery speed free.Interval for me is 4-5 min,but YMMV,remember the rest is enough to make sure you can hit your goal time.
Allen, what do you think, for example, about a series of 4 x 50 m with a rest of 10 seconds or 2 x 100m? As training for the 200m breaststroke?
Due to my knees being twitchy,I don't do much full stroke BR in workouts,so I do about 300 as BR and the rest as BR pull/dolphin kick with fins.Depending on your age and the health of your knees you may want to do the same.
Secondheart and pwb both have great suggestions.
One point I would really emphasize is,after warm up,do all your BR at race pace.There is no reason to teach your body to swim slowly.When you need to go slow and recover,go freestyle.
The USRPT sets forums.usms.org/showthread.php work well for both the 100 and 200 BR,although I find I need more rest than recommended by Rushall,about a 1:1 swim to rest ratio(BR is just more labor intensive than free.)
This is my favorite set for the 200 BR: 5X300 on the 5-6-or7 min.Swim the first 100 at 200 pace with the goal time of matching your ideal split for the 2nd 100 of your 200.Then the final 200 as free recovery.The reason for variable rest is because you need to allow enough rest to make the interval.Ideally,you would start each 300 about as tired as you would be after your first 100 of the 200 in a race.
My favorite set for 100s is similar, 8X200 first 50 is BR at 100 pace,goal time the ideal split for the second 50 of your 100,then the final 150 is recovery speed free.Interval for me is 4-5 min,but YMMV,remember the rest is enough to make sure you can hit your goal time.
Allen, what do you think, for example, about a series of 4 x 50 m with a rest of 10 seconds or 2 x 100m? As training for the 200m breaststroke?
