Warm up
10 minutes as: 150 choice + 50 breaststroke-kick on back (no kick board)
Skills & drills
Breaststroke Double Kick
This drill will help you focus on making a powerful breaststroke kick while maintaining an optimal streamline to reduce resistance. You swim one regular stroke, followed by an extra kick while in streamline position.
How to do it
- Start by making a regular breaststroke
- After this stroke, hold your streamline, just below the surface.
- Push your hips down and make an extra breaststroke kick
- After the extra kick, streamline and come up for the next full stroke
Focus points
- Lift your heels to your glutes and pull up your toes when performing the kick
- Press your hips down at the same time to stay streamlined
- Keep your knees together during the kick as much as possible
- Look down during to maintain a horizontal body line
Coach tip
To master the breaststroke kick, you need to isolate the kick and practice. You can do that by kicking with a kickboard or by doing this drill.
Coach tips
COACH TIP
You can swim breaststroke recreationally or professionally. The latter really adds a great strength interval to your workout routine, so give this SWOD a go. Streamline fully submerged after every kick, this is also where you breathe out. Lift yourself up high at every pull and try to keep that up.
Pre set
1 ROUND
distance: 300
| stroke | pace | rest | |
|---|---|---|---|
| 6 x 50M | Drill | Easy | 15s |
| 25 Breaststroke Double Pull + 25 choice. Focus on streamlining under water, fully submerged. |
Main set
2 ROUNDS
distance: 1200
| stroke | pace | rest | |
|---|---|---|---|
| 3 x 50M | Breaststroke | Descending | 20s |
| as 1st 50 easy, 2nd 50 steady and 3rd 50 hard pace | |||
| 3 x 150M | Freestyle | Easy | 30s |
| rest after round: 60s | |||