Using Interval Training to Boost Breaststroke Speed

Breaststroke may look graceful, but under the surface, it’s one of the most technically demanding and physically taxing strokes in competitive swimming. To get faster in breaststroke, it’s not just about working harder — it’s about training smarter. One of the most effective ways to do that is through interval training.

This article breaks down how to use interval training to increase breaststroke speed, improve endurance, and sharpen your stroke timing — whether you're a beginner looking to drop your lap times or an advanced swimmer prepping for races.

🧠 What Is Interval Training?

Interval training is a method where you swim set distances with rest periods in between, rather than swimming continuously. The focus is on intensity, recovery, and repeating short bursts of fast-paced effort.

Key Benefits for Breaststroke:

• Builds lactic acid tolerance (important for sprinting)

• Enhances anaerobic power and muscular strength

• Helps develop stroke rhythm at race pace

• Improves cardiovascular endurance

• Teaches pacing and race strategy

🏊‍♂️ How to Structure Breaststroke Interval Sets

When designing your interval training for breaststroke, consider your goal distance (sprint, middle, or long) and your current level of conditioning.

1. Sprint Intervals (25m & 50m Sets)

Great for building explosive speed and fast turnover.

Example Set:

• 8 x 25m at max effort

• Rest: 20–30 seconds between reps

• Focus: Fast stroke rate, clean pullouts, and quick turns

Tip: Add resistance (fins, drag socks, or parachutes) for power.

2. Middle-Distance Intervals (100m–200m Sets)

Builds speed endurance and pacing consistency.

Example Set:

• 6 x 100m at 85–90% effort

• Rest: 15 seconds rest between each

• Focus: Even splits, steady stroke timing, efficient breathing

Add-ons: Try descending (each rep faster than the last) to challenge pacing.

3. Broken Swim Intervals

Simulates a race while allowing short rests between segments.

Example Set:

• Broken 200m breaststroke:

  • 4 x 50m with 10 seconds rest between

• Goal: Maintain race pace or faster

• Track split consistency and stroke count

✅ Helps replicate race fatigue and fine-tune stroke control under pressure.

4. Technique Under Fatigue Intervals

Technique tends to break down when tired — train to avoid it.

Example Set:

• 4 x 100m breaststroke at moderate pace

• After each 100, do a 25m sculling drill or kick-only breaststroke

• Focus: Maintaining clean form even when tired

⏱️ Timing & Intensity Tips

• Start with shorter rest intervals as you progress — this builds anaerobic endurance.

• Use a tempo trainer to maintain stroke rhythm during reps.

• Monitor stroke count and try to hold or reduce it over time (shows increased efficiency).

• Always log your splits to track improvements.

🧠 Pro Tips to Maximize Your Intervals

• ✅ Warm up and cool down thoroughly — include drills and dynamic stretches

• ✅ Prioritize form first — don’t sacrifice technique for speed

• ✅ Use intervals to rehearse starts, pullouts, and turns

• ✅ Mix it up — vary intervals, distances, and rest to prevent plateaus

📆 Sample Weekly Interval Plan (Intermediate Level)

Day	Focus	Sample Set
Mon	Sprint speed	8 x 25m @ :40, 100% effort
Wed	Endurance	5 x 200m @ 3:30, build each 50
Fri	Technique under fatigue	4 x 100m + 25m drill after each
Sat	Broken race	4 x 50m @ 1:15, race pace focus

🏁 Final Thoughts

Boosting your breaststroke speed doesn’t require endless laps — it requires intentional, focused, and structured interval training. By training with speed, rest, and control in mind, you’ll increase your power, sharpen your timing, and train your body to handle race pace with confidence.

Remember: It’s not just about going hard — it’s about going smart.