Olivier Poirier-Leroy is a former national level swimmer based out of Victoria, BC. In feeding his passion for swimming, he has developed YourSwimBook, a powerful log book and goal setting guide made specifically for swimmers. Sign up for the YourSwimBook newsletter (free) and get weekly motivational tips by clicking here.
The following set was submitted by Billy Howard of Med City Aquatics in Rochester, MN. All you sprint breaststrokers will love this one:
4 Rounds of . . .
50 3K1P Breast @ 1:00
* Put the kick late (relative to the pull) so you feel the speed of each kick (This was to get them thinking about body line & timing, as some of them rush and put their kick during the pull). The next time we did this, their timing was much improved, and we did it on a slightly faster interval (:55) with Double Underwater Pullouts off the turns to make it a bit more hypoxic.
2 x [ 50 + 2 x 25 ]
* This is basically two broken 100’s Breaststroke with maybe :30 – :45 between the two 100’s at most.
50’s @ :50 – 25 Free / 25 Breast with an open turn instead of a flip – be at or faster than goal time
* To set their goal time, I divided their best 100 Breast time by 4. This 50 was 2 x 25’s added up. I figured that doing free on the first 25 makes up for it being from a push, it not being a race, and the fatigue from the fact that they do it twice in each of the four rounds.
* This was a set in the early season. The next time we did this set, I asked them to aim for a time 1 – 3 seconds faster than their best.
25’s @ :40 – FAST Breaststroke – meet or beat goal times
* Adding up the 50 & 25’s – goal is your best 100 Breast
Max of :45 Rest, before finishing up with–
25 Breaststroke from a dive and with a fast turn – goal time, including the turn, is within 5 tenths of what you want to take out your 100.
25 EZ Choice
Rounds 2 & 3 were the best overall. They were pretty gassed by the time Round 4 rolled around.
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