This was the BEST RACE of my ENTIRE career!!
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- Опубликовано: 9 дек 2022
- CHASING TRIALS EP.7 | In 2016 I had a pretty solid PAC 12s, probably my best meet as a swimmer, and the 200 breaststroke final was what I think of as my best race. Let's take a look at it and see what looks good, what looks bad, and how we can make this race the second-best race of my career
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Finally…. The type of swimming content I have been waiting for out of the media! Dude has a great sense of humor, love watching the vids, keep it up!
Thanks, Kirk. More to come 🫡
100 breast focus set:
4x100 free threshold pace(scy) on 130
hop out, 50 breast off the blocks all out
all of that 3 rounds(total of 12), stretch between rounds
Oooooo this might be the one
Here’s a set that I used for SCY sprint IM work, but I modified it to fit breaststroke. I personally think it’s really fun and intense
Warm Up
200 ch
200 kick ch
200 IM dr/sw/25
Kick set 3 rounds (mix flutter/BR)
4x25 - :10rest bld to max
2x50 - 1:00 @90%
2x100 - 2:00, 1) FAST bet flags
2) FAST flags to wall
MAIN SET
4 rounds ~1:00 between rnds
100 - 1:40 BR swim 80-85%
6x25 - :30 drill choice
2x50 - :50 1) bld→fast, 2) fast
100 - 1:40 BR @95%
50 ez then reset
75 or 100 BR max otb
what is ch
Very good analysis of your own stroke. Beast 200
Bro I feel so bad for you. Good luck with all those hundreds.
Here is something very challenging as a set (scm).... will come out to 2 hour training set with cool down and warm up ( all send offs is a suggestion make send offs your self that suits you)
-Start off with a 400 freestyle on 5 minutes **PADDLES AND FINS**
-then you go to 2x 200 breastroke on pb plus 45 with paddles only (at the end of the second 200 take 30 seconds extra rest) **ONLY PADDLES**
-4x 100 breastrokes on 1:40 descending 1-4 **NO EQUIPMENT**
-200 IM for time (max) **NO EQUIPMENT**
-Extra minute rest after each round
-This set will be done 3-4 times depending on how long you have
-At the end of the 3/4 rounds you do a 200 breast **Max** **NO EQUIPMENT**
This is a good set to make you tired and forcing yourself to perform when you are dead tired and seeing how well you can do
Another set I really liked in Masters was 5 x75 breaststroke full speed for time from the blocks in heets at roughly 6 min intervals. These hurt like hell. I would start at essentially fastest 100 (Masters) swim meet time, then by the 5th, I was freaking dead and a lot slower and could barely get out of the pool. This was a monthly Friday evening end of practice set as it took 30 min to complete but it hurt so much it must have been good for us.
I never could swim breast stroke without a scissor kick because my feet do not turn out. Longest swim I have done is 8000 yards, and considering I am now 72, that ain't too bad. Hope you have a hydration and carb replacement plan going for you. My favorite stroke is the old over arm side stroke which was dropped in favor of the much slower breast stroke prior to the 1900 Olympics because breast stroke was more 'gentlemanly' than the OAS because there was less splashing..... Only record was 1:02.5, set in 1895... Long axis stroke...
100 breast stroke set:
4x25s with rising cycles from 1 focusing on the pull out (on 40 sec)
8x50s on 50 sec focus on the glide when reaching anabolic threshold
4x100s on 2 min Take them as hard as you can.
Repeat as many times as needed
Like 287 here Kyle - getting close to the 1:40 for your 100x100s...
Scared, nervous, excited…all at the same time
I want the @1: 30 interval. You did this to yourself
Classic grant hackett set:
16x50s every 4th fast
12x50s every 3rd fast
8x50s every other fast
4x50s all fast
Try to hit goal 2nd 50 pace for ur 100 breast on the fasts
Id say like 1:00 interval should be good
Yes actually not only grant hacked did this set but also the goat himself MP did it with Bob Bowman. It’s a very good set (I wouldn’t be surprised if Leon Marchand does it as well with Bowman)
Ok here is my favorite 100 breaststroke set (lcm but I think you could also do it in yards but than you have to do a lot of dead turns because this set is focused on pure ending swimming speed).
You start off with a 50m Breaststroke start and only focus on easy speed. Than you do a 100 or 200 freestyle, depending how fit you are on 80% (that’s to make the muscles a bit more tired so that you simulate back half better). But try to figure out how many meters you should do, because you wanna simulate a race. After that do another 50 (as fast as you can but don’t make the frequency to high). Really keep in mind some technical aspects (so in your case don’t be to stiff in the soulders and with your head). When you swam the 50 you get 10 seconds rest. Than do a 35 (also @ hundert pace but like you would swim the last 25 meters so a bit faster). From there you go on with another 10 seconds rest and do a last 25 all out ending sprint of a hundert. But you don’t do a normal turn but a dead turn. That means that you miss the wall. So you don’t only have to get back your speed at this point but also you have to “swim against your wave”, what makes it a lot harder!
This set is only effective if you really focus on the speed/ stroke rate that you have to swim. The
50@ 100m easy speed
100/200@ 80% freestyle “freehold”
35@ 100 speed but the last 10 meters you try to increase your stroke rate going over to a sprint
25@ 100m finish pace (100%sprint pace)
Also be careful to not overpace while sprinting at the end. Keep in mind that you don’t wanna lose efficiency. The first 50 meter you won’t have to think about your technique to much but on the second 50/35/25 it it very important to master your technique. Without a coach or someone who tells you if you are still having a good technique try to film your self and look that back. You can do this set suited up (I would even recommend it but than you should really not do it more than one time). This is a high quality set and if you do it right it will bring you good effects (but also should hurt a lot). Don’t do it more than one time until it goes really well, but if you are losing you technique and efficiency to much it won’t bring you some efforts... Good luck with the set👍.
Of course don’t forget to do a good warmup before (but nothing that makes you to tired)
(And I would be happy if you send me some feedback on it, especially if you might do it).
This sounds interesting. Does this work for the other strokes as well? And is this set done a few days before a big race like “taper”, or is it better to do this once every 2 weeks?
@@jemoohder well I’ve done it with swimmers of all other strokes as well. The principal stays the same everything that changes is the length of the fresh hold. It mainly depends on the athletes how long that should be, so they have to try around a bit till they find the ideal length, but typically it needs to be a bit longer for freestylers and backstrokers. (But to come back to the question, yes it does work with all the other strokes, but of course don’t change the stroke while doing this set). The good thing about this set is that it is great if you combine it with USRPT. I had many athletes who where getting a lot better pace because of USRPT but struggled a lot with their back half’s and maintaining their efficiency/stroke rate/ technique. This set helped a lot of them. So we did it not at the very beginning of the season. We first did some arobical stuff (needs to be done of course as you know). Then we slowly started with doing some more pace. And than we used this set as a „season builder“ as I call it. That men’s that we did it indeed once in two weeks, and as my athletes got stronger once a week. Than we also did it two times (some people even three times, but than in three different strokes). It can be used as a taper set as well, but just in the beginning of taper. Later on you should go over to some USRPT 100's. But than not as a 4x25 but a 2x50. (Trust me if you have done this set the right way and builded it the entire season, the second 50 of this USRPT will feel like nothing).
So this set can be done the entire season and also in effete stroke (maybe with some intensity changes on the fresh hold). Of course you can’t do it at the very beginning of the season and at the taper part I would just do it at the beginn and then go over to the 2x50 as I’ve said (with a start by the way). I hope this answered your question
@@swimmingcoach4171 Thank you for your reply, this was really helpful. I will definitely try this
@@jemoohder glad I could help you 👍
Good luck tomorrow, Kyle. Hope to see you make an account on Mastodon/the "fediverse" - you'd be a swimming pioneer there.
SCM
w/u:
pool deck dynamic warm-up (stretch cord & light yoga)
1x300 frIM order for each 100m lead off (fr/bk/br/fr bk/br/fr/bk br/fr/bk/br), 8x25 o: 2k1p e: DPS
kick:
1x25 egg beaters
3x25 br kick on back
8x50 br kick /snorkel o: smooth e: strong (keep head tucked in streamline!)
drill:
4x50 2-up, 2-down
4x50 as DPO & DPS, lightning turn, then strong PO and hold stroke 1 for 3 seconds, next 2 seconds, next 1 second, then sprint
Main:
2x50 at 90% effort
1x100 at 90% from push
1x100 kick for time
3x100 OTB, walk around and encourage a different fellow swimmer on way back to blocks
c/d:
1x200 EZ fr
// 2200 m
May I give some notes on the start? If so, read on: You did a dolphin kick on your entry. While it may seem a good idea, it will create a greater drag. It is better to jump/glide/and then do the dolphin kick. Your hand recovery also created a lot of drag. The best way is to cross the arms under your breast, as close as you can, and then bring the arms to the front.
Agreed with the lack of tightness on the entry, just got lazy with the legs and the core on this one I think. Start clinic will come later in the process and needs to be an asset since power is on my side these days
250 (100 br/50 fr/ 100 br) 2nd 100 faster than first - freestyle is overkick low stroke count
:20 sec rest
4x50 BR kick in streamline - 3 kicks 1 breath 1:00
4x25 BR kick w/board ALL OUT GO!!!!
25 br pull w/buoy
50 DPS br
75 br pull w/buoy
100 DPS br
75 br pull w/buoy
50 DPS br
25 br pull w/buoy
2 rounds all with :15 sec rest
2nd round switch DPS and pull
1:00 rest
100 ALL OUT BR GOOO!!!!
1:30 interval 🫡
Already planning it out…gonna be painful 🥹
My favorite mini breaststroke set in college was 5 x 200 breast on long interval (I think we did them on 3:00 but maybe it was 3:30). The first 25 was underwater "all the way" cruising, then 75 easy distance-per-stroke accentuated glide, dropping the head way below the shoulder plane after the kick, third 50 regular breaststroke at 200 race pace, 4th 50 at highest turnover 50 race pace. This was intended to stave off the natural drop off of all 200 breaststrokers on the final 50 and promote accelerated effort on the last lap. Nice way to do race pace while somewhat tired.
Aye! Jonah hu from USC, my high school teammate from Maui, HI! Swam many relays with him. Maui legend
10*100 at 1;30 interval🌚 not a lot but honest work😂
Your timing for the first 35 yards was incredible and then it looked like your kick was just always a little late especially the last 50. Easier said than done but if you can maintain the timing of that first 25 and find the right glide I know you got a 1:56 or faster in u. Just my opinion
Yeah I never really figured out the actual stroke side of breaststroke. Relying on the pull outs worked for the 150 but the last 50 typically exposes all weaknesses…exhibit A of that right here 😂
I was curious how you felt about your stroke. I teach age group and my most successful breaststrokes have come from me making them do lots of long distance technique focused and when we did sprint it was 25’s or 50’s focused on stroke count and speed and finding a balance that gives most consistently the best splits. But with so many ways to swim breaststroke I’m always trying to expand my understanding of the stroke. I taught a 7yr old that was beating all the 9 and 8 yr olds in breaststroke in the entire city and we had a superstar on the team 1 yr younger who was only bad at breaststroke and it hurt this kid deep to lose in breaststroke and one day I was boasting bout how I’d never seen a 7 yr old go 22 in the 25 yrd breast and the 6 yr old heard me and spent every practice asking me how to get better and I laughed thinking breaststroke is something you got or you don’t…..how wrong I was cause 1 year later that 6 yr old at 7 dropped a 21 but was still mad cause he got 2 nd to his teammate who was now 8 and had gone 19. Just showed me how important mindset and desire are in this sport
SCY set: warmup, 4 rounds 50 drill/50 swim on 50 working on pullouts and long strokes. Main part, 5 rounds of 75 breast with chute making sure to stay long on pullouts and stroke into a 50 fast breast both on 1:20. Stinger is 12 25s as fast as possible on 45 working on pullouts.
What Head phones do you use?
I’m only 12 and this is a set that I did but maybe like 10 200s, alternating through medium choice and fast breast, but on the breast one the first 200 you do 8 fast 25s, then on the 3rd u do 4 50’s, on the fifth 2 100s and on the last 2 you do just the 200. Idk
16x50s breast @3
Alternate off the blocks/push off wall
Is this yards or Meters? Keep the Good work up, Greetings from Germany!
This is in yards, thanks boss!! 🤝
But that swim looked great. What do you think would that be round about in Lcm?
It would be like a 2:18-2:20 converted but depending on if he still has a good stroke rate in lcm it could differ.
@@zacklee8807 thank you for your answer but I think for his shape that’s a bit too fast. I don’t see him go sub 2:20 at the moment…
@@zacklee8807 if you go straight from time and not based on how good I was on top of the water then that’s probably about right. Unfortunately I think I was riding the strength of my pull outs and turn a bit too much here. Probably a 2:21-2:22 swimmer back the.
lol I was the 501st person to like he vid
Anyone looking to improve breakouts pay attention to the hands, keep them flat and sweep them across the chest after the pull. In this video you can see his hands half closed which acts as a small parachute pushing you backwards
100 breast stroke set:
8x25s breast focused on fast tempo on 5 second rest
4x150s breast stroke at 100 pace on 30 rest
5x75s 50 pace
6x25s timing focused
You should do 16x400 IM 😂
I think it would be the last thing I ever do…😂
Really insightful video. Trying to go sub 1:02 Br by March
Let’s get it done, Gavin 🫡
4x( 10x50br 200pace) @pb+20
😳😳😳
No I guess because you got more than 250 likes that means at least 250 times 100 meters 😂😬
My shoulders beg to differ 😂
@@Sockwell yeah I’m just joking 😂
300 choice
3x 100 > 50 Kick - 50 drills
6x 50 > 25 skull - 25 swim easy build 1-3
3 rounds of
4x 100 aerobic great technique (can be free or IM)
4x 50 @200 Pace
4x 25 all out
200 easy kick
You needa keep ur hips higher on that dive
Bro when I was twelve during winter break we did 100 100s on the 1:20….
100 Br set
4 rounds
50 all out @1:20
50 (middle 50 of the 100) @1:10
50 (last 50 of the 100) @1:00
300-400 recovery between sets
1:34 that's greater than 100 my guy... not less than
You're at 487 likes and 3 dislikes as of this comment, Kyle. Might want to bring a bucket to puke into after you're done your 100x100s...
Mr. @codysimpson "likes" the pain he's gone through -- that's what allowed him to break through so many barriers and get where he is in such short order.
Do you?
Already planning on doing them on 1:30 and have enlisted the help of a former teammate. Get ready from some serious struggle.
Set:
Warm up:
1000 easy free
4×100 breast pull
6×25 breast sprint
4×50 breast resistance
5×200 breast
5×100 breast
5×50 breast
7×25 breast
400m free cooldown
might be too late...
4x
1x200 breaststroke with monofin (or normal fins) building tempo by 50 on 3:00
6x25 underwater breaststroke on 1:00
6x25 breaststroke with parachute on :45
3x50 breaststroke FAST on 1:00
1x100 easy on 2:00
I’d argue 350 in the 4 im is better
Work on that turn. Don’t turn your whole body. Follow a line straight up.
Promo_SM
Classic grant hackett set:
16x50s every 4th fast
12x50s every 3rd fast
8x50s every other fast
4x50s all fast
Try to hit goal 2nd 50 pace for ur 100 breast on the fasts
Id say like 1:00 interval should be good
Oooo I like this, go FR on easy and BR on fast 👀
@@Sockwell I gave done this set backstroke and I can confirm it is pure pain once get about halfway through