Creating a Speed-Focused Breaststroke Training Plan

Breaststroke is the most technical and timing-sensitive stroke in competitive swimming. While it’s often associated with smooth gliding and finesse, developing real speed in breaststroke requires a targeted approach — one that combines precise timing, explosive power, and stroke efficiency.

If you're looking to improve your breaststroke speed, whether for sprints or mid-distance events, a structured, speed-focused training plan is essential. This guide walks you through the key components, weekly layout, and sample sets to help you swim faster and smarter.

🧠 Key Elements of Breaststroke Speed

Before jumping into sets, it’s important to understand what contributes to speed in breaststroke:

• Powerful pull and kick coordination

• Minimized drag during recovery and glide

• Quick tempo without sacrificing technique

• Strong underwater pullouts and breakouts

• Sprint-specific strength and anaerobic capacity

A well-rounded training plan should touch all these areas, progressively building speed and control.

📅 Weekly Structure for a Speed-Focused Plan

A balanced plan should include four to five sessions per week. Each session focuses on a specific element of speed development:

Day	Focus	Example Sets
Monday	Technique + Tempo	Stroke drills, tempo trainer work
Tuesday	Power + Resistance	Resistance swims, vertical kicking
Wednesday	Sprint Endurance	Repeats with descending intervals
Thursday	Recovery + Drills	Easy swimming with stroke refinement
Friday	Speed + Race Pace	Dive sprints, broken 50s or 100s

🏊‍♂️ Key Components of Speed Training for Breaststroke

🔹 1. Tempo Control and Acceleration

Speed in breaststroke depends heavily on stroke tempo — but it must be sustainable and efficient.

Drill: Tempo Trainer 25s

• Use a tempo trainer (Finis Tempo Trainer Pro) set to desired stroke rate

• Swim 4–6×25m maintaining rhythm and form✅ Trains consistency at higher turnover rates

🔹 2. Explosive Kick and Pull Power

Developing propulsion from both the arms and legs is crucial.

Drill: Resistance Band Breaststroke Pulls (Dryland or Pool)

• Mimic pulling motion with bands to build shoulder and lat power

• In-water: Use resistance gear or parachute for 25m breaststroke

Drill: Vertical Breaststroke Kick

• Tread water using only breaststroke kicks, hands on chest

• Add ankle weights or use a medicine ball for challenge

✅ Targets glutes, adductors, and core control

🔹 3. Sprint Endurance Sets

Train your body to hold speed under fatigue.

Set: Broken 100 Breaststroke

• 4×25m with :10 rest between each

• Focus on race-pace effort and clean turns✅ Mimics race fatigue and builds anaerobic tolerance

🔹 4. Fast Transitions and Underwaters

Quick, powerful transitions are vital in sprint events.

Drill: Pullout + Burst Sprints

• Push off the wall with full pullout, then sprint 15m

• Repeat 6–8×, focusing on clean streamline and quick transition to first stroke

✅ Maximizes momentum off the wall

🔹 5. Stroke Efficiency at Speed

Even at full effort, efficiency matters. Sloppy form kills speed.

Drill: 2-Kick, 1-Pull Drill (with fins)

• Emphasize glide and control while increasing tempo

• Teaches better water feel and control under pressure

🔁 Sample Weekly Set Plan

Day 1 – Technique + Tempo Focus

• Warm-up: 400m choice

• Drill Set: 6×50m (3-3-3 drill, glide focus)

• Main Set: 8×25m with tempo trainer @ increasing rate

• Cool Down: 200m easy

Day 2 – Power Training

• Warm-up: 300m kick/swim mix

• Resistance Set: 6×25m with drag chute or paddles

• Kick Set: 4×30 sec vertical kick, :30 rest

• Pullout + 15m sprint: 6×

• Cool Down: 100m backstroke

Day 3 – Sprint Endurance

• Warm-up: 300m with 4×25 build

• Main Set:

  • 4×100m breast @ 1:45, descend 1–4

  • 6×25m sprint @ :40

• Broken Set: 2×(50m @ 100% effort, rest :10, 25m sprint, rest :10, 25m sprint)

• Cool Down: 200m float swim

Day 4 – Recovery + Drill Focus

• Warm-up: 200m easy

• Drill Set: 6×50m (single-leg kick, fingertip drag, glide drill)

• Technique Swim: 4×75m easy pace focusing on form

• Cool Down: 200m choice

Day 5 – Speed + Race Simulation

• Warm-up: 400m with short sprints

• Dive Sprints: 6×25m from blocks @ race pace

• Race Simulation: 2×100m breast with coach-timed splits

• Kick-Finisher Set: 6×25m kick on board, fast

• Cool Down: 300m easy

🧠 Pro Tips for Success

• 🕒 Track your splits weekly to measure speed gains

• 🎯 Use video feedback to correct form breakdown under fatigue

• 🔁 Change tempos every few weeks to prevent adaptation

• 💪 Supplement with dryland: medicine ball throws, resistance band pulls, squat jumps

• 💤 Prioritize rest days — sprint training taxes the nervous system

🏁 Final Thoughts

Creating a speed-focused breaststroke training plan isn’t about endless laps — it’s about precision, intent, and smart progression. By combining explosive power sets, tempo control, technique refinement, and race-style simulations, you’ll not only get faster — you’ll swim smarter and more efficiently.