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THE SWIMMING
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Free Swimming Workouts, Sets, Ideas, and
Dryland Exercises from Professional
Coaches Around the World

TAG :
BREASTSTROKE

B R EASTSTROKE S E T
FRO M THIS W E E K
Posted on January 26, 2024

Ryan Woodruff, Lynchburg YMCA

SCM

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B R EASTSTROKE
P OWER CORDS
Posted on February 9, 2023

Ryan Woodruff, Lynchburg YMCA

Our breaststroke group did this set using the

green long belt slider from Strechcordz. The
double pullout ensures that they feel resistance
on all cycles 1-10. We got some excellent results
on the descending 100s after the cords.

SCM

Tagged Breaststroke, Power Training,

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B R EASTSTROKE
P R I MER
Posted on January 5, 2023

Ryan Woodruff, Lynchburg YMCA

SCM

Many breaststrokers struggle on quality sets if

they haven’t had a significant amount of
breaststroke-specific warmup. This one was a bit
of a pre-set specifically aimed at getting the br
crew going.

BREASTSTROKE
12×75@1:20130
4-50DRIL/25swim
:20 4-25DeM, 150sw
im
EXTRA
REST 44.ALLSWIMMI
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B R EASTSTROKE B I G
SET
Posted on December 15, 2022

Ryan Woodruff, Lynchburg YMCA

SCM

Wanted to get our breaststrokers a decent

volume set and included some drill. They did a
nice job with this one.

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B R EASTSTROKE S E T
Posted on September 21, 2022

Ryan Woodruff, Lynchburg YMCA

SCM

3K1P = 3kicks, 1 pull

2 up/2 Down = 2 normal strokes, 2 underwater
strokes

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I M C H ALLENG E S E T
Posted on June 4, 2022
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Ryan Woodruff, Lynchburg YMCA

We did this set the other day with a few of our

13-14 year-olds in SCY. It proved to be a
motivating and challenging set.

In each 8:00 part, the goal was to do as many

repeats of the given distance and stroke as
possible. We recorded the total distance
covered, which allowed us to calculate average
pace and set goals for possible future sets.

4x(800MmanuRsE+15063)
RD1:?×25FLy@:05REST
RD2:?×50BKe:05REST
RD3:?×75BRe:10REST
RD4:?X100FRE:TOREST

Tagged Backstroke, Breaststroke, Butterfly,

Freestyle, IM, Woodruff Leave a comment

M ID- IM WORK
Posted on May 16, 2022

Ryan Woodruff, Lynchburg YMCA

Tagged Backstroke, Breaststroke,

Woodruff Leave a comment

B R EASTSTROKE
D RI L L-FOCUSE D S E T
Posted on May 10, 2022

Ryan Woodruff, Lynchburg YMCA

3K1P = 3 kicks, 1 pull

2K1P = 2 kicks, 1 pull

2 x P.O. = Double pullouts

SCM

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A ERO BIC EVERYT H I N G

SET
Posted on May 9, 2022

Ryan Woodruff, Lynchburg YMCA

This set was for a day when we needed some

aerobic swimming and some variety. SCM.

Tagged Backstroke, Breaststroke, Butterfly,

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B R EASTSTROKE S E T-
U P SET
Posted on March 20, 2022

Ryan Woodruff, Lynchburg YMCA

Our breaststroke group did this set recently as

preparation for our main race pace set. This set
seemed to flow well and then we really had some
great results on the race pace set (which I will
post tomorrow).

SCY

Explanation of terms:

3K1P = 3 kicks 1 pull drill

2K1P = 2 kicks 1 pull drill

2 up/2 down= 2 strokes underwater, 2 normal

strokes

2 x P.O. = double pullouts off each wall

BR A B

{1×150503K-18/502K-1P/50swIMe2:202:30
2x10050Zup-2DOWN502xP.o.e1:351:45
@1:00
2x 3x50BRVTO~P200 1:00

@:40I:40
1x100E2FREE

IOFASTBRKICKSAGAINSTWAlL
*FASTTURNK
1c1:30
ux
!×100 25BRATMAXTEMPO
75EZPREE

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FR EE W ITH BACK O R
B R EAST (A ND FLY FO R
T HE TOU G H)
Posted on February 14, 2022

Ryan Woodruff, Lynchburg YMCA

SCM

Tagged Backstroke, Breaststroke, Butterfly,

Freestyle, Woodruff 1 Comment

A ERO BIC
B R EASTSTROKE A N D
T HEN DROP SO M E
R AC E PACE
Posted on February 4, 2022

Ryan Woodruff, Lynchburg YMCA

Tagged Breaststroke, Race Pace, Woodruff 3

Comments

SHO RT AXIS
AW ESOM E N E S S
Posted on January 31, 2022

Ryan Woodruff, Lynchburg YMCA

In this one, we spent some time working on fly

and breast together. It turned out to be a little
more challenging than I expected. We did this
SCM.

The 50s breast started out with 2 pullouts and

swim the rest of the 1st 25. On the 2nd 25, do 2
cycles with a 3-second glide, and then 1 cycle
with a 2 second glide, 1 cycle with a 1-second
glide, and then hit “speed drill” br (narrow pull,
narrow kick, fast hips a la Dave Salo) for the
remainder of the 25.

Fly 25s we were looking for a consistently high

effort and no breath on the last 7m into the finish.
The 8 x 25 fly is only done once before you head
back up the set.

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Woodruff Leave a comment

B R EASTSTROKE MI N I -
SET
Posted on September 7, 2021

Ryan Woodruff, Lynchburg YMCA

This little breaststroke split was our last chunk of

practice. We only had time to do 2 rounds, but
our breaststroke group liked the combination of
drill/swim and br/fr.

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B R EASTSTROKE S E T
# 79
Posted on December 26, 2020

Ryan Woodruff, Lynchburg YMCA

SCM

2x through

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2 00 FREE PREP A N D
FAST STROKE
Posted on October 6, 2020

Brad Herndon, Greensboro Community YMCA

This set worked real well for some fast 200 free
and 100 Stroke times this weekend, takes 44
minutes, 11 mins a round, they did this 2 weeks
out and were right on their 200 FR and 100
stroke goal times:

4x
3 x 175 FR @ 2:20 (hold goal 200 Fr time)
1 x 75 Stroke Fast @ 1:00
1 x 50 Stroke Fast @ 1:00
1 x 25 Stroke Fast @ 1:00
1 x 25 EZ @ 1:00 (start early after the 25 stroke
fast)

Stroke = Swimmer chooses OR some did IMO by

Round, but 4th Round = Fly-Back-Breast on the
75, then drop down by choice to finish with 25 of
your best stroke (other than fr)

Tagged Backstroke, Breaststroke, Butterfly, Free,

Freestyle, Herndon, IM, Race Pace, Race
Pattern 2 Comments

CYCLE COUNT A ND
FI NDING TRAINI N G
PAC E S
Posted on August 16, 2020

Ryan Woodruff, Lynchburg YMCA

We did the following set to test our fitness and

establish some training paces in freestyle and
either backstroke or breaststroke. We had
swimmers pair up to have one observer for each
swimmer. This ensured we got accurate
distances and also allowed us to count cycles.
We will use this information in future practices.

Tagged Backstroke, Breaststroke, Freestyle,

Woodruff Leave a comment

B R EASTSTROKE
FI NISHER SET
Posted on July 28, 2020

Ryan Woodruff, Lynchburg YMCA

We did this one just as a post-set toward the end

of practice.