Main Set: 200 Breaststroke Rehearsal
At The Race Club, we have been studying race strategies used by elite 200 breaststroke swimmers. What we found is fascinating. Specifically, the 200 breaststroke shows more variety in stroke rate from swimmer to swimmer than almost any other event. In short, there is no single “one size fits all” approach.
Matt Fallon’s Record-Breaking Strategy
Race Club swimmer and American Record Holder Matt Fallon has one of the most unique race strategies we have ever seen. In fact, his approach to the 200 breaststroke is unlike anything else at the elite level.
To understand why, take a closer look at his record-breaking swim at the 2024 Olympic Trials. Fallon split 1:01.5 on the opening 100, then closed in a blistering 1:05.0 to dominate the back half of the race. As a result, he pulled away from the field exactly when it mattered most.
How Stroke Rate Fueled His Finish
What makes this strategy so remarkable is the dramatic shift in stroke rate as the race progressed. Fallon began the first 50 with a stroke rate as low as 37 strokes per minute. By the end of the race, however, he had built all the way up to 51 strokes per minute.
That kind of progression does not happen by accident. Instead, it was a deliberate strategy he rehearsed daily in practice. Furthermore, he trained this specific progression until it became a reliable weapon he could execute confidently on the biggest stage in American swimming.
This Week’s Training Set
This week, we are putting that same strategy into practice. Specifically, we will be swimming progression 50s at 200 pace, focusing on increasing stroke rate as the set advances. The goal is to train your body to shift gears late in a race, just as Fallon did.
Give it a try — and enjoy the set.
3 Rounds
2×50 Br @ 36 SR :30 rest
100 Shake Out
2×50 Br @ 38 SR :30 rest
100 Shake Out
2×50 Br @ 42 SR :30 rest
50 Shake Out
2×25 @ 48 SR :20 rest
2×25 @ 52 SR :15 rest
200 Flush