Professional Swim Workouts by Professional Swim Coaches

Apr 24, 2014 – CNBA Tunisia

The focus of this workout was on breastroke. Before each workout we stretch 10 to 15 minutes. A swimmer who works out breaststroke must stretch his legs before practice and during practice to prevent pulls to the groin, and to the medial collateral ligament.

In water: warm up slowly, never kicking hard or pulling hard.
Never forget : make every turn a race turn and push off hard underwater. Try to go 11-12 yards off each wall, and work the first stroke up!

400 free: 50 Left 50 right 50 Catch 50 swim x2
400 IM ( 50 kick 50 swim)
6*50 IM free on 1:00

10*50 breast Kick + parachute on 1:30

Main Set:
8*25 breast on :30 desc 1 to 4 (4th is All out !)
100 free on 1:45
4*50 breast on :1:00
100 free on 1:45Apr 24, 2014 – CNBA Tunisia - Breaststroke Workout
2*100 breast on 2:00
100 free on 1:45
200 breast on 4:00 (build)
100 free on 1:45
2*100 breast on 1:40
100 free on 1:45
4*50 breast :50
100 free on 1:45
8*25 breast on :25 (desc 1 to 4) continuous
take 2 minutes rest after the entire set is complete then do the next one

Kick Set:
10*100 on kick: 2:00 – on full stroke: 1:45
odds: kick breast – evens: full stroke breast DSP

4×200 free Pull buoy on 3:00 End 1 ( HR: 130/140)
try to do long streamline after each turn

Finish with 5min start + 15m speed breast (try swim fast without taking breath but normal stroke)

300 easy


This free workout was provided by CNBA Tunisia Head Age Group Coach Hatem Hamed.

If you would like to access the downloadable PDF file, you have to become a ProSwimWorkouts member (no charge for free workouts).

About Hito Hita

Head Age Group Coach at CNBA Tunisia.

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