Of all the strokes, breaststroke is my least favorite. It’s also the one I’m the worst at. My kick is literally as fast as my breaststroke, but I like variety in my workouts and, if nothing else, it builds character. (Whether I need more character is debatable. LOL)
As always, adjust intervals and distances to suit your fitness level and speed.
50-minute workout, breaststroke emphasis
500 warmup (~7:30 min)
Warmup set 2x (750 yds, 11:50 min)
2 x 75 IM (fly/back/br) on 1:20
3 x 50 breast on 1:05
1st—25 2 kick per pull/25 breast
2nd—25 dolphin kick with breast pull/25 breast
3rd—50 breaststroke
:30 rest
Main set (1250 yds, 24:15 min)
Set 1 (850 yds, 15:45 min)
3 x 150 on 2:35
1st—100 free/50 br
2nd—50 free/50 br/50 free
3rd—50 breast/100 free
4 x 25 IM order on :30 (4x through with each time, you replace the “last” stroke with breaststroke until you’re swimming 4 x 25 breaststroke.)
:30 rest
Set 2 (400 yds, 8:30 min)
3 x 75 on 1:20
Same pattern as previous set
4 x 25 IM order on :30
3 x 25 BR on :30
Bonus set (100 yds, 2 min)
4 x 25 sprint free on :30
:30 rest
100 easy back
Total yards: 2700
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