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Jonathan Lau, assistant coach of Lindenwood University’s Men’s & Women’s Swimming & Diving program shares a set that was created specifically for one of the breaststrokers.
Here is the breaststroke set:
This set was designed for our school record holder in the 200 breast, Alysa Coleman, who recently finished her freshman year at Lindenwood. Alysa went personal best times in the 100/200 breaststroke this year after being in a plateau for the last four years. We worked extremely hard at reinforcing proper breaststroke technique with her while trying to enhance her training capacity and aerobic endurance.
A huge aspect of her stroke that needed to improve was her catch phase during breaststroke. She tended to take an early breath that caused her catch to collapse early and prevent her hands from effectively moving to the outside corners of her stroke. Alysa also had issues with the timing of her pull and kick. This set was one that allowed her to work on both of these components.
400 Free Swim @ 5:20
4x 50 Breast Swim + Parachute @ 1:10
200 Breast Pull, Fly Kick + Fins @ 2:45
1:00 Stationary Breast Swim on Elastic Cord
100 Breast Race from Blocks
I love using resistance training especially with breaststrokers, because it allows the swimmer to notice changes in their technique and timing more quickly than during plain swimming.
The 400 free in this set was meant to add a more aerobic component to the workout. We use homemade parachutes made from several foam strips zip-tied together with a rope tether connected to a belt on the swimmer.
The 4x 50’s were meant to emphasize a strong wide catch and hold on the water. I instructed Alysa to remember this catch sensation and try to build upon it with a 200 breast with a fly kick and fins. This 200 will add another component to the stroke where the swimmer tries to add connection with the muscles in her core.
We followed this up with a swim on an elastic cord where Alysa swam in place for one minute continuing to work on her catch and holding water with her lower body (shins/feet).
Finally, Alysa raced a 100 breast trying to focus on not taking a lot of strokes, but making sure she was racing strong and efficiently. Between rounds a 50 easy was used to recover from all of this work on resistance and racing.
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