> Keeper Breaststroke Set | GoSwim TV

Keeper Breaststroke Set

Have done this main set several times and still like it. It’s great as preparation for SCM races. It is as much of a kick set as a swim set. At the 175 point of every swim, you are fatigued but not so trashed that you can’t focus on technique for the final 50 yards. And because you are wearing a Tempo Trainer, you have to maintain a fast cadence on the final 50 yards.

WARMUP: 700
With fins: 500 yards dolphin, flutter, free, back

200 breast kick in various positions

MAIN SET: 1800 + 200
8 X 225 on 4:30 sendoff (or approximately 30 to 40 seconds rest)
Swim each 225 as:
25 breast kick on your back
25 breaststroke drill (e.g., breast w/ an extra kick, pulse breast, 3 down…1 up)
25 breast kick on your back
25 breast drill
25 breast kick on your back
25 breaststroke
25 breast kick on your back
50 breaststroke

#1 & #2: Tempo Trainer at 1.80 (or comfortably fast cadence)
#3 & #4: TT @ 1.75
#5 & #6: TT @ 1.70
#7 & #8: TT @ 1.65

200 EZ freestyle pull

WARMDOWN SET: 300
With fins and paddles:
4 X 75 breaststroke pull on 1:30 sendoff
3 starts from the blocks

Total Yardage: 3000