Professional Swim Workouts by Professional Swim Coaches

Breaststroke – Henderson State University

Offseason optional workout for the Breaststrokers. The goal of our offseason optional workouts is if the swimmer comes to the voluntary workout, we go over what they specifically want to work on and improve upon. This workout was written for the breaststrokers who wanted to work primarily on their pull.

Warm-Up:
1000 SKIPS (200 Swim, 200 Kick, 200 IM, 200 Pull, 200 Swim)

600 (100 Scull, 100: after 1st 25 12 Pull-Ups from the gutter, after 2nd 25 16 V-Ups, after 3rd 25 12 Pull-Ups from the gutter, after 4th 25 10 V-Ups. Repeat 3 times for a 600)

Main Set:
4x 100s on 1:40
#1) 25 Breast, 75 Free
#2) 50 Breast, 50 Free
#3) 75 Breast, 25 Free
#4) 100 Breast
Rest for 20 seconds

4x 75s on 1:20 pull
#1) 25 Breast, 50 Free
#2) 50 Breast, 25 Free
#3) 75 Breast
#4) 75 Breast Pull at Ankles
Rest for 20 seconds

4x 50s on 1:30 on Tower
#1) Breaststroke Pull
#2) Breaststroke Pull at Ankles
#3) Breaststroke kick with a board
#4) Breaststroke kick with hands behind back
Rest for 30 seconds

Repeat this cycle 3 times

Warm-Down:
600 Easy

WORKOUT TOTAL: 4900

This free workout was provided by Henderson State Graduate Assistant Coach Pieter Ritz.


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About Pieter Ritz

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