Coach’s Log: Indiana Breaststroke Set

*Video produced by SwimSwam contributor Coleman Hodges*

Indiana Head Coach, Ray Looze talks with SwimSwam’s Garrett McCaffrey about a tough breaststroke set that the Hoosiers did last week. The discussion covers focus points like lines and angles in the stroke and why Looze thinks it’s so important to set that line underwater. The 12th year head coach at Indiana also talks about some of the stud breaststrokers he’s got in the stable. Here’s what the workout looked like on paper:

PM, Monday, October 28th, 2013, BT Blue, SCY, CBAC

Warm up-

400 choice

200 kick BT with board

200 pull BT with black tube

200 Phelps FLY

4×50 free breathing pattern 7 :45

Relay starts

100 easy

 

Main Set-

5×200 BT 4k1b 3:30 flip turns

100 easy

150 (50k-50p-50s) 2:30 flip turns

150 swim with double pullouts 2:30 flip turns. 150’s same time!

100 (25k-25p-50s) 1:40 flip turns

100 swim with double pullouts 1:40 flip turns. 100’s same time!

75 (25k-25p-25s)1:15 flip turns

75 swim 1:15 flip turns 75’s should be same time!

50 BT kick 1:00

50 BT pull with dolphin 1:00

50 BT swim 1:00

100 easy

5×200 BT pull paddles and buoy 3:30 flip turns (Goal is to go dual meet time)

100 easy

150 (50-50-50) 2:30 flip turns

150 swim with double pullouts 2:30 continue to balance 150 times!

100 (25-25-50) 1:40 flip turns

100 swim with double pullouts 1:40 flip turns. CM 56+ BP 1:05! Nice.

75 (25-25-25) 1:15 flip turns

75 swim 1:15 flip turns

50 BT kick 1:00

50 BT pull with dolphin 1:00

50 BT swim 1:00

800 IM (200 of each stroke) kicking 15m under off each wall Recovery.

8xpullouts with resisted bands and paddles (3 quality pullouts)

Focus-tight body line, don’t break hips, dynamic pulldown, quick recovery

 

In This Story

8
Leave a Reply

3 Comment threads
5 Thread replies
0 Followers
 
Most reacted comment
Hottest comment thread
5 Comment authors
newest oldest most voted
PsychoDad

Thanks a lot – very interesting. Questions:

1. What does BT 4k1b stand for?
2. “Phelps fly”? – does that mean breathing every stroke?
3. Why flip turns? Benefits?

Like double pullouts in some drills. Nothing helps more for pullouts for our 11 year old then 25 yard underwater pullouts (4 pullouts per length). He does 15-20 of them per practice. teaches him balance, patience, and strong pull every pull.

Adam Depmore

Serious question, what would it take to have Garrett commentate for the Olympics? His interview are extremely insightful and he does an impeccable job of digging into the details. Keep up the outstanding work Garrett!

Adam

weirdo

I would also like to hear a backstroke workout and philosophy about backstroke. He seems to always have good backstrokers over the years…men and women.

About Garrett McCaffrey

No one lives the sport of swimming like Garrett McCaffrey. A Division I swimmer who spent 4 years covering the sport as a journalist, now coaches club swimming and competes as a masters swimmer, Garrett truly lives the sport of swimming. After graduating from University of Missouri’s award winning journalism program …

Read More »

Want to take your swimfandom to the next level?

Subscribe to SwimSwam Magazine!