Breaststroke Pull Sets
In This Article
Incorporating these sets in your workouts will help you focus on your backstroke pull. These sets use the drills that are incorporated in this guide.
Set 1
(Six times through)
Odd rounds as few strokes as possible
Even rounds build each 25
Take 20 seconds rest after each repetition
Take 40 seconds rest after each round
- 25 power pulls with buoy—5 seconds of side wall-pull with each arm before each repetition
- 25 breaststroke with dolphin kick—5 seconds of side wall-pull with each arm before each repetition
- 25 breaststroke—5 seconds of side wall-pull with each arm before each repetition
Purpose and Focus Points
This set helps you learn how to push backward against the water more with each stroke and try to feel the squeeze of the breaststroke pull.
Each repetition starts with 5 seconds of side wall-pull for each arm. Focus on creating pressure with your forearm and trying to squeeze your arm into your body.
The first repetition will be power pull with buoy. Focus on setting up your stroke and pulling back. Then move into breaststroke with dolphin kick. Focus on your arms. Then work on performing a great breaststroke pull during the breaststroke 25.
Stay long and efficient on the odd rounds and work on your speed on the even rounds.
Set 2
(Eight times through)
Rounds 1 and 5 use closed fist
Rounds 3 and 7 use upside-down paddles
Even rounds use open hands
First four rounds build speed
Second four rounds descend 1–4
Take 20 seconds rest after each repetition
Take 40 seconds rest after each round
- 25 breaststroke with dolphin kick
- 25 three-pull, one-kick
- 25 two-pull, one-kick
- 25 breaststroke
Purpose and Focus Points
This set starts with isolated pulling and gradually increases the number of kicks you do each 25. The goal is to start off with a great pull and then become more skilled at maintaining that great pull within the timing of swimming actual breaststroke.
To encourage you to use your hands more effectively, do closed fists and upside-down paddles. Both help you learn how to use your forearms more effectively. To help you learn how to use your breaststroke pull to create speed, build on the first four rounds and descend on the second four rounds.
Set 3
(Four times through)
Round 1— breaststroke with dolphin kick
Round 2— three-pull, one-kick
Round 3— two-pull, one-kick
Round 4— breaststroke
Take 30–40 seconds rest after each repetition
Take 60 seconds rest after each round
- 3 x 50s—take fewer strokes each 50
- 3 x 50s—descend 1–3 at the same stroke count
Purpose and Focus Points
This set helps you learn how to get more out of each pull. You'll practice taking fewer strokes in the first half of each round and then practice creating more speed, without taking more strokes in the second half of each round.
Using stroke counts helps you stay long and provides an objective measurement of your performance and your progress. As you move through the set, you'll start with isolated pulling and add additional breaststroke kicks each round. To be successful, you'll have to do great pulls within the rhythm and timing of breaststroke.
Set 4
Take 40–60 seconds rest after each 75
- 2 x 75s breaststroke with dolphin kick—take the same number of strokes each 25
- 2 x 75s three-pull, one-kick—take the same number of strokes each 25
- 2 x 75s two-pull, one-kick—take the same number of strokes each 25
- 2 x 75s breaststroke—take the same number of strokes each 25
- 8 x 75s descend 1–4 at the same stroke count—odds as 25 breaststroke with dolphin kick; 25 three-pull, one-kick; 25 two-pull, one-kick. Evens as 25 three-pull, one-kick; 25 two-pull, one-kick; 25 breaststroke
Purpose and Focus Points
Sustaining a great breaststroke pull can be difficult because it's physically demanding. This set helps you learn how to hold your skills together while developing fitness. Although 75 might not seem like a long distance, it can be if you're not used to working your pull.
For the first half of the set, focus on being consistent with your stroke count. If you can do so, you're maintaining a good pull. Consistency is key.
During the second half of the set, the challenge increases and you'll have to maintain the same stroke count while trying to create more speed.
Set 5
(Two times through)
Take 30–45 seconds rest after each repetition
Take 2 minutes rest after round 1
- 4 x 8 strokes fast. Odds breaststroke with flutter kick; evens breaststroke with dolphin kick
- 4 x 25s three-pull, one-kick. Descend 1–4 to fast at the same stroke count
- 4 x 6 strokes fast. Odds breaststroke with flutter kick; evens breaststroke with dolphin kick
- 4 x 25s two-pull, one-kick. Descend 1–4 to fast at the same stroke count
- 4 x 4 strokes fast. Odds breaststroke with flutter kick; evens breaststroke with dolphin kick
- 4 x 25s breaststroke. Descend 1–4 to fast at the same stroke count
Purpose and Focus Points
This set helps you learn how to do a great pull to create speed.
You’ll practice swimming very fast for a short time with both dolphin kick and flutter kick. That’ll allow you to focus on being aggressive with your pull. Then you’ll practice descending at the same stroke count. You can use whatever stroke count you want—but you must go faster as you progress. That means you’ll have to be effective with each pull.
As you progress from three-pull, one-kick to regular breaststroke, you’ll do more breaststroke kicking. The focus here is on speed and skill.
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