Breaststroke Timing Sets

Set 1

(1–2 times through)

Take 20 seconds rest after each repetition

Take 40 seconds rest after each round

• 8 x 25s—odds: underwater breaststroke, evens: delay breaststroke
• 4 x 25s breaststroke—take one less stroke per 25
• 8 x 25s—odds: two pulls, one kick, evens: two kicks, one pull
• 4 x 25s breaststroke—take one more stroke per 25

Purpose and Focus Points

This set consists of drills that can help you learn how to effectively time your breaststroke. These five drills help you get a better feel for what todo, and alternating through them helps you feel effective timing.

The key focus throughout this set is the separation of your arms and legs.This happens naturally during the drills. Then you'll have to learn how to change your timing while taking more or fewer strokes per 25. By changing your stroke count, you'll naturally adjust your timing.

Set 2

(2 times through)

Take 20 seconds rest after each repetition

Take 40 seconds rest after each round

• 4 x 50s—odds: 25 three pulls, one kick/25 three kicks, one pull; evens:25 three kicks, one pull/25 three pulls, one kick
• 4 x 50s—delay breaststroke, descend 1–4 by reducing the delay between your arms and legs
• 2 x 50s breaststroke—1: as few strokes as possible, 2: strong effort

Purpose and Focus Points

You'll alternate between three kicks, one pull and three pulls, one kick so that you can feel how your arms and legs remain in streamline while kicking and pulling, respectively. These drills exaggerate these skills.

Then you'll work on changing your timing with delay breaststroke. Each 50, you'll try to go faster by changing your timing by reducing the delay.

Then you'll move into regular breaststroke. You'll explore opposite ends of the range of timing: On the first 50, you'll be long and smooth; on the evens, you'll change your timing and create more speed.

Set 3

Take 30-40 seconds rest after each 75

Take 20-30 seconds rest after each 50

Take 15-25 seconds rest after each 50

Take 60 seconds rest between sections

4 x

• 75—25 two kicks, one pull/25 two pulls, one kick/25 freestyle
• 75—25 two pulls, one kick/25 two kicks, one pull/25 freestyle
• 25 breaststroke, strong effort

6 x

• 50 breaststroke, as few strokes as possible
• 50 breaststroke, add a stroke and go faster each 50

8 x

• 25 breaststroke, descend 1–4 at the same stroke count
• 25 breaststroke, add a stroke and descend 1–4

Purpose and Focus Points

This set helps you with your timing and endurance.

In the first section, focus on working on the separation of your arms and legs. In the second section, focus on changing your timing through different stroke counts. In the final section, focus on learning how to create speed through both timing and effort based upon the ability to change the stroke count or not.

If you're struggling to swim this far, you can cut the number of repetitions in half.

Set 4

(6 times through)

Rounds 1 and 4: strong

Rounds 2 and 5: build to fast

Rounds 3 and 6: fast

Take 30-40 seconds between each 25

• 25 two pulls, one kick
• 25 two kicks, one pull
• 25 underwater breaststroke
• 25 breaststroke

Purpose and Focus Points

This set helps you practice swimming breaststroke with great timing at fast speeds.

To improve your timing, do the timing drills fast. To do so, you'll have to learn to do these skills with more precision and at higher speeds. Learning to do so is a key aspect of learning to swim breaststroke fast.

The set's emphasis changes slightly by round, alternating between strong swimming, building to fast, and going fast. Set it up during the strong rounds, practice your speed on the build rounds, and then get after it on the fast rounds.

Set 5

Take 20–30 seconds after each 50 descend

Take 60 seconds rest after the 4th 50 descend

Take 10 seconds rest after each 25

Take 60 seconds rest after the 4th 25

• 4 x 50s breaststroke—add two strokes per 50 and descend 1–4
• 4 x 25s—odds: two pulls, one kick; evens: breaststroke at race pace
• 50 breaststroke at race pace
• 50 recovery
• 4 x 50s breaststroke—add two strokes per 50 and descend 1–4
• 4 x 25s—odds: two kicks, one pull; evens: breaststroke at race pace
• 50 breaststroke at race pace
• 50 recovery
• 4 x 50s breaststroke—add two strokes per 50 and descend 1–4
• 4 x 25s—odds: delay breaststroke; evens: breaststroke at race pace
• 50 breaststroke at race pace

Purpose and Focus Points

This set introduces speed and some racing fatigue. The goal is to change your timing to create a lot of speed on the 50s descend. You'll create that speed by changing your stroke count.

Then you'll move into the 25s, which are performed at a high effort with not a lot of rest. The drill ensures that you stay focused on your skills.

Then you'll get a chance to race breaststroke to see if you can continue to execute great timing without any goal other than going fast.