Commit Swimming Set Of The Week: 200 Pace For Breaststroke

Molly Hannis places third in the prelims of the 100 breaststroke.

Photo Courtesy: Peter H. Bick

Welcome to Swimming World’s Set of the Week sponsored by Commit Swimming.com! This week’s set build ups to 200 pace work for breaststroke.

2 Rounds:
2 x 100 (scull/k/dr/sw), option for snorkel
200 breast (odd length: double pull outs, even: dps)
5 x 50 (odd: desc 1-3 to pace, even: dr/sw)
150 br/fr/br by 50
4 x 75 (odd: pace br, even: smooth br)
100 choice
100 take out from blocks
*rest ~1:00 between rounds

Each round starts with some drill and distance per stroke focused work to settle into their stroke before gradually adding in some descend to pace work. Each round will also end with a 100 from the blocks trying, ideally as a rehearsal for take out speed in a 200.

The focus here should be on the pace work, with the drill and dps work in between serving as active recovery. Make sure they are getting at least :10-:15 seconds rest heading into their pace swims when thinking of appropriate intervals. Happy swimming!

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All swimming and dryland training and instruction should be performed under the supervision of a qualified coach or instructor, and in circumstances that ensure the safety of participants.

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