How to Develop a Structured Breaststroke Practice Plan

Breaststroke is one of the most technical strokes in swimming. From the unique timing of the pull, breath, kick, and glide, to the power needed from both arms and legs, this stroke demands a focused, well-rounded practice plan. Whether you're a swimmer looking to improve your technique, or a coach designing a session for your team, a structured breaststroke training plan can lead to more efficient, powerful, and race-ready performances.

In this article, we’ll show you how to create a balanced breaststroke practice plan, covering technique, endurance, speed, and stroke-specific strength.

🧠 Why Structure Matters in Breaststroke Training

Breaststroke requires precision and rhythm, and without a focused plan, swimmers may:

• Overemphasize one aspect (like kicking) and neglect others

• Train inefficient movement patterns

• Plateau in both speed and technique

A structured plan ensures:

• Consistent stroke timing

• Technical improvement

• Aerobic and anaerobic development

• Race readiness

📋 Key Components of a Breaststroke Practice Plan

A complete session should include the following five elements:

1. Warm-Up

2. Drill/Technique Work

3. Main Set (Endurance or Speed Focused)

4. Kick and Pull Sets

5. Cool Down

Let’s break each one down with examples.

🔥 1. Warm-Up (10–15 Minutes)

Goal: Get the body loose, activate muscle groups, and mentally prepare for stroke-specific work.

Example:

• 200 Swim (Freestyle or Mix)

• 100 Breaststroke Kick (with board)

• 100 Pull (Breaststroke with buoy or sculling)

• 4x25 Breaststroke focusing on timing

🛠 2. Drill and Technique Block (15–20 Minutes)

This is where you isolate specific elements of the stroke to improve mechanics and awareness.

Recommended Drills:

• 2-Kick, 1-Pull Drill: Builds rhythm and strengthens kick timing

• Single Arm Breaststroke: Improves symmetry and balance

• Breaststroke Pull with Dolphin Kick: Emphasizes arm mechanics

• Sculling Drills: Develop catch and feel for the water

Sample Set:

• 4x50 (25 Drill / 25 Swim)

• Rotate through different drills each length

✅ Focus on tempo, streamline, and minimizing drag.

🏋️‍♀️ 3. Main Set (Endurance or Speed Based)

Design this based on your weekly training goals. Alternate between aerobic-focused and anaerobic/speed-focused sets.

Endurance Set Example:

• 4x200 Breaststroke @ moderate pace, 20 seconds rest

• Descend 1–4 (each swim gets faster)

Sprint Set Example:

• 8x50 Breaststroke @ 90–95% effort

• 30 seconds rest between each

• Focus on stroke length and power per stroke

✅ Use a stopwatch or tempo trainer to monitor pace and consistency.

🦵 4. Kick and Pull Focus (10–15 Minutes)

Breaststroke kick is one of the most powerful and defining parts of the stroke. Balance it with pull-specific work.

Kick Set Example:

• 6x50 Breaststroke Kick (alt. with and without board)

• Emphasize full extension and whip finish

Pull Set Example:

• 4x100 Pull with pull buoy or light resistance band

• Focus on catch and push phase, no rushing

✅ Maintain streamline and strong body line throughout.

🧊 5. Cool Down (5–10 Minutes)

Allow muscles to recover while reinforcing good habits.

Example:

• 100 Easy Swim

• 4x25 Choice Stroke (mix of backstroke or freestyle)

• Gentle dolphin kick or scull for recovery

📅 Weekly Planning Tip

Design 2–3 structured breaststroke sessions each week with different focuses:

Day	Focus
Monday	Technique + Drill Focus
Wednesday	Endurance + Kick
Friday	Sprint Speed + Pull

Mix in video review, tempo trainer pacing, or stroke count tracking to reinforce progress.

🧠 Pro Tips for Breaststroke Planning

• ✅ Focus on timing – pull ➝ breathe ➝ kick ➝ glide

• ✅ Quality over quantity – don’t practice bad habits

• ✅ Use video analysis for stroke feedback

• ✅ Track stroke count to monitor efficiency

• ✅ Be patient – breaststroke improvement takes time and repetition

🏁 Final Thoughts

Developing a structured breaststroke practice plan helps swimmers train smarter, not just harder. By organizing your sessions around technique, kick, pull, endurance, and speed, you’ll create a complete foundation for long-term improvement.

Whether you're coaching a team or swimming solo, consistency and focus in your training will lead to stronger, smoother, and faster breaststroke performance.