Here is my definitive breaststroke sprint work-out. First do a long warm-up.Before you start pick 4 things you want to work on,like head down,narrow streamline,fast hands,etc.The set is 15-20X100 on the 2 1/2min.but it isn't really.On the first,sixth,eleventh,etc. swim 25 *** at swim pretty speed,the best speed to swim with your best technique,keeping in mind the 4 things you want to work on. Then finish the 100 with free at cool down speed. The next 4 are 25 breaststroke sprint all out followed by 75 free cool down.On each one concentrate on ONE of the points you are focusing on and in the free reflect on the swim.How did it feel,what was your SPL,what was faster,what was slower etc. Then the next swim pretty 25 is to cement good form.The next 4 sprints concentrate on the weak points from the first 4. Swim pretty again,then on the next 4 just go fast,thoughtfully. Do another 5 if you have the time and energy.The 2 1/2 min interval is what works for me,your results may vary. The interval must be long enough that each sprint is at your 50 meet speed. If your stroke is getting ragged or slower increase the interval or stop the set for the day. Do the cool down part free,NOT breaststroke,you are learning to swim fast,not slow. After the set do a long cool down. I do this once a week starting 14-15 week before my taper meet.I suspect with variation it would work for the other strokes.Enjoy
Here is my definitive breaststroke sprint work-out. First do a long warm-up.Before you start pick 4 things you want to work on,like head down,narrow streamline,fast hands,etc.The set is 15-20X100 on the 2 1/2min.but it isn't really.On the first,sixth,eleventh,etc. swim 25 *** at swim pretty speed,the best speed to swim with your best technique,keeping in mind the 4 things you want to work on. Then finish the 100 with free at cool down speed. The next 4 are 25 breaststroke sprint all out followed by 75 free cool down.On each one concentrate on ONE of the points you are focusing on and in the free reflect on the swim.How did it feel,what was your SPL,what was faster,what was slower etc. Then the next swim pretty 25 is to cement good form.The next 4 sprints concentrate on the weak points from the first 4. Swim pretty again,then on the next 4 just go fast,thoughtfully. Do another 5 if you have the time and energy.The 2 1/2 min interval is what works for me,your results may vary. The interval must be long enough that each sprint is at your 50 meet speed. If your stroke is getting ragged or slower increase the interval or stop the set for the day. Do the cool down part free,NOT breaststroke,you are learning to swim fast,not slow. After the set do a long cool down. I do this once a week starting 14-15 week before my taper meet.I suspect with variation it would work for the other strokes.Enjoy
