Breaststroke Timing with 2 Kicks 1 Pull
A 2000 m breaststroke technique session with kick, 2 kicks 1 pull and long glide work to fix the timing of pull, kick and glide.
- Duration
- 58 minestimated
- Distance
- 2,000 m
- Effort
- 41
- Level
- Intermediate
- Focus zone
- Recovery
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy freestyle | 300 m | 85-92% CSS pace |
| 2 | Warm-upRecovery Easy breaststroke | 200 m | 65-80% CSS pace |
| 3 | Rest | 30 s | |
| 4 ×Repeat these steps | |||
| 4.1 | IntervalRecovery Breaststroke kick with board | 50 m | 45-62% CSS pace |
| 4.2 | Rest | 20 s | |
| 6 ×Repeat these steps | |||
| 5.1 | IntervalRecovery 2 kicks 1 pull, streamline between | 50 m | 55-72% CSS pace |
| 5.2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 6.1 | IntervalRecovery Breaststroke, pull kick glide, count 2 | 50 m | 60-75% CSS pace |
| 6.2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 7.1 | IntervalRecovery 2 kicks 1 pull | 50 m | 55-72% CSS pace |
| 7.2 | IntervalEndurance Breaststroke, smooth timing | 50 m | 65-80% CSS pace |
| 7.3 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 8.1 | IntervalEndurance Breaststroke, steady | 50 m | 65-80% CSS pace |
| 8.2 | Rest | 15 s | |
| 9 | Cool-downRecovery Easy freestyle | 200 m | 75-85% CSS pace |
About this workout
Breaststroke only flows when the parts happen in the right order. The pull comes first with a quick breath, then the hands shoot forward, then the kick drives you into a short glide. When pull and kick overlap, they cancel each other out and the stroke feels slow and tiring.
The 2 kicks 1 pull drill separates the parts. After each pull you take two kicks, the second one in a tight streamline with the head down. It makes the glide position obvious and trains you to finish the kick before the next pull starts. In the 50s after it, think pull, kick, glide and hold the glide for a count of two. The 100s mix drill and full stroke, and the last 50s are steady breaststroke with good timing.
It suits swimmers who already swim breaststroke and want it smoother, including masters swimmers working on their medley.
Tips
- Keep the hands moving forward while the kick starts, never pause with the hands under the chest.
- Turn the feet out and push back, not down, on every kick.
- Hold the streamline after the kick until you feel the speed drop.
Good forPoolMasters swimming
Season phaseBaseAny time