TRC Main Set – Developing Killer Power Breaststroke
Today’s set is split into two parts. Overall it is designed to help develop power breaststroke, the most effective style of the stroke and the one you see the best swimmers using. Simply, the purpose of power breaststroke is to place the swimmer in a high and aggressive position at the peak of their recovery so they can couple (think about this like combining) the energy of the head, arms and body as they drive forward and down into the water.
Main Set Part 1
The 2-round set starts by throwing on your fins and using Br pull with dolphin kick to teach your body the flow of power breaststroke. With 4 x 25, start small working on lifting the head and body higher each 25. This is followed by the same set without fins, now requiring you to truly utilize your abdominal muscles, hips and lift during your pull. Furthermore, you will alternate dolphin kick with regular breaststroke kick. The point is to maintain the same height and fast recovery during strokes with breaststroke kick as you do during strokes with dolphin kick.
This part of the main set is topped off with a short set of faster 50’s.
Main Set Part 2
Following part I is a 50, 100 and 150 off the block for time, using power breaststroke. If you want more creativity, go 25 dolphin kick/25 breaststroke kick. If you want more challenge, go two rounds!
The Set
2 Rounds
4 x 25 Breaststroke Pull + Dolphin Kick w/ Fins (lift higher each 25)
4 x 25 Breaststroke Pull – Alternating Br Kick + Dolphin Kick
6 x 50 Br – Descend #1-3 & #4-6
EZ 100 Recovery
50 OTB + 100 EZ
100 OTB + 100 EZ
150 OTB + 100 EZ
Checkout Noah Snyder using Power Breaststroke on Instagram
Get after it – Jonny
For the Most Advanced Swimming Technique Videos
To Find Another TRC Main Set &/or Aqua Note