High-Intensity Breaststroke Drills for Competitive Swimmers

Breaststroke is a unique and technically demanding stroke that requires powerful propulsion, precise timing, and efficient recovery. Unlike freestyle or backstroke, where continuous motion drives speed, breaststroke relies on explosive kicks, a strong pull, and streamlined glides to maintain momentum.

For competitive swimmers, refining speed, power, and endurance through high-intensity drills is crucial for achieving faster lap times and stronger finishes. This article covers the best high-intensity breaststroke drills to enhance your stroke mechanics, strength, and efficiency.

1️⃣ Why High-Intensity Training is Essential for Breaststroke

Breaststroke demands a unique combination of strength, speed, and endurance. High-intensity training helps swimmers:

✅ Increase Stroke Rate – Develops faster pull-kick timing for shorter races.

✅ Build Explosive Power – Strengthens leg and arm muscles for a stronger pull and kick.

✅ Improve Underwater Efficiency – Enhances streamlining and push-off speed.

✅ Develop Race-Ready Endurance – Conditions the body for sustained speed in 100m & 200m races.

🔥 Tip: Incorporate these drills 2-3 times per week in your training plan to maximize results.

2️⃣ High-Intensity Breaststroke Drills for Speed & Power

These drills focus on stroke efficiency, strength, and explosiveness—essential for competitive breaststroke racing.

🏊‍♂️ 1. Sprint-Glide Contrast Drill

✅ Purpose: Develops explosive speed while reinforcing efficient gliding.

How to Do It:

1️⃣ Swim 25 meters at max stroke rate, focusing on fast arm pull and quick recovery.

2️⃣ Swim the next 25 meters with long, efficient glides, maximizing underwater propulsion.

3️⃣ Repeat for 4-6 x 50m, resting 20-30 seconds between reps.

🔥 Tip: Helps swimmers balance power and endurance, preventing energy loss mid-race.

🏊‍♂️ 2. Resistance Breaststroke Sprints

✅ Purpose: Builds upper body and leg power.

How to Do It:

1️⃣ Attach a parachute, drag belt, or resistance band.

2️⃣ Swim 25m all-out sprint against resistance.

3️⃣ Remove resistance and swim 25m full-speed without drag, feeling the increased speed.

4️⃣ Repeat for 6-8 x 50m, resting 30-45 seconds between reps.

🔥 Tip: Resistance training increases stroke efficiency and strength, leading to faster sprint times.

🏊‍♂️ 3. 3-Pull, 1-Kick Power Drill

✅ Purpose: Develops upper body endurance and enhances pull power.

How to Do It:

1️⃣ Perform 3 consecutive breaststroke pulls without a kick.

2️⃣ On the fourth stroke, add a powerful breaststroke kick to propel forward.

3️⃣ Continue this pattern for 25m-50m, maintaining a strong pull.

4️⃣ Repeat for 4 x 50m, resting 20-30 seconds between sets.

🔥 Tip: This drill improves arm strength and stroke control, preventing excessive drag.

🏊‍♂️ 4. Vertical Kick Drill

✅ Purpose: Strengthens leg power and endurance.

How to Do It:

1️⃣ Tread water in a vertical position, performing breaststroke kicks.

2️⃣ Hold the streamline position, keeping knees below the surface.

3️⃣ Perform 4 rounds of 30 seconds, increasing power each round.

4️⃣ Advanced swimmers: Hold a medicine ball or wear resistance gear.

🔥 Tip: Vertical kicking strengthens ankles, quads, and hip flexors, improving kick propulsion.

🏊‍♂️ 5. Fast Pullouts + Max Stroke Rate Sprints

✅ Purpose: Improves underwater power and transition speed.

How to Do It:

1️⃣ Push off the wall and perform one explosive underwater pullout.

2️⃣ Swim a 15m sprint at max stroke rate.

3️⃣ Rest 30 seconds, then repeat for 8 rounds.

🔥 Tip: Enhances turn speed and stroke explosiveness in short-distance races.

🏊‍♂️ 6. Descending Breaststroke Intervals

✅ Purpose: Enhances speed endurance for race pacing.

How to Do It:

1️⃣ Swim 4 x 100m breaststroke, reducing time on each rep.

2️⃣ Example target times:

• 1st 100m: 1:25

• 2nd 100m: 1:22

• 3rd 100m: 1:19

• 4th 100m: 1:17

3️⃣ Rest 30 seconds between reps.

🔥 Tip: Helps swimmers develop race-day stamina and a strong finishing kick.

3️⃣ Sample High-Intensity Breaststroke Workout (3,000m Total)

This workout integrates sprint, resistance, and endurance training for maximum breaststroke performance.

🔹 Warm-Up (600m)

• 200m freestyle (relaxed pace)

• 200m breaststroke (focus on form)

• 200m breaststroke kick

🔹 Main Set (1,600m)

• 4 x 50m Sprint-Glide Contrast Drill (25m fast, 25m glide)

• 4 x 50m Resistance Breaststroke Sprints

• 4 x 50m 3-Pull, 1-Kick Power Drill

• 4 x 25m Vertical Kick Drill (30 seconds each round)

• 4 x 100m Descending Breaststroke Intervals

🔹 Speed & Power Set (600m)

• 4 x 25m Fast Pullouts + Max Stroke Rate Sprints

• 4 x 25m All-out breaststroke sprints, resting 20 seconds between reps

🔹 Cool Down (200m)

• 100m easy breaststroke

• 100m backstroke or freestyle

🔥 Tip: Use this high-intensity workout twice per week for maximum results.

4️⃣ Final Tips for Maximizing Breaststroke Performance

✅ Perfect Your Stroke Timing – Maintain the pull-kick-glide rhythm for efficiency.

✅ Train with Resistance – Parachutes, drag suits, or resistance bands increase power output.

✅ Increase Stroke Rate Without Losing Efficiency – Work on fast, controlled arm recoveries.

✅ Develop a Strong Kick – Use vertical kick and medicine ball training.

✅ Pace Yourself for 200m Races – Practice descending sets to build endurance.

By incorporating high-intensity breaststroke drills, competitive swimmers can refine stroke power, speed, and efficiency—leading to stronger race performances and personal bests! 🏊‍♂️🔥