Breaststroke
The key to breaststroke is the timing. The order is pull, breathe, kick, glide. During the first phase of the pull, the finger tips should be pointing straight down; when the arms go down it helps the head go up.
Backstroke
When swimming backstroke, try to keep your hips up at the surface of the water to decrease the amount of drag caused by your body.
In backstroke, ensure that your pinkie is entering the water first. This movement triggers the shoulder roll which will make the pull more efficient and keep the body moving through the water in a straighter line.
Flutter Kick
When doing flutter kick, ensure your legs are straight (without being locked) and ankles are relaxed to get a more efficient kick.
Front Crawl
Body Roll
When doing front crawl (freestyle), when reaching forward, try to point your elbow up at the roof and your fingers hand should be just above the surface throughout the entire time your arm is out of the water.
Arms
When doing front crawl (freestyle), be sure to reach your hand as far forward as you can before entering the water to maximize your underwater pull to follow.
Underwater Pull
The most powerful part of your underwater pull in front crawl is the final push from where your hand passes your waist to when it comes out of the water by your leg. To be sure that your underwater pull doesn't get cut short, try placing a flutter board between your upper legs as you swim and tapping it after you finish your underwater pull and lift your hand out of the water.
Breathing
Always breathe bilaterally (to both sides). This helps your body roll and gives you a more symmetrical stroke.
The Zipper
During the out of water recovery phase in front crawl, the elbows should be pointing straight up so your arms stay close to your body. A great drill to work on this is the zipper: during the out of water recovery in the front crawl stroke, zipper your thumbs up the sides of your body until they reach the armpits. Keep the elbows pointing straight up.
If you would like more help or advice with your swim strokes, try our value-added class Stroke Fixers for Adults (under the Swimming tab) or our Registered program, Master Swim.
Visit the Aquatics main page for information on hours and the weekly pool schedule.
Workout #1
Advanced
Warm Up
- 2x: 100m Choice Swim
- 100m Pull (with pull buoy between legs)
- 100m Kick with flutter board
Main Set
- 16x25m front crawl, try to keep the same time with every length @ 5 sec rest
- 8x50m choice stroke, power in to the wall with fast turns @ 10 sec rest
- 4x100m Individual Medley (Butterfly, Backstroke, Breaststroke, Front crawl) or choice @ 10 sec rest
- 2x200m 50 breaststroke/50 backstroke @ 15 sec rest between the 200’s
- 400m Choice/IM (Individual Medley)
Cool Down
- 200m easy Choice
Total =2800 m
Intermediate Workout
Warm Up
- 100 Choice Swim
- 100 Pull (with pull buoy between legs)
- 100 Kick with flutter board
Main Set
- 8x25m front crawl, count the # of pulls and try to do the same for every length @ 5 sec rest
- 4x50m choice stroke, power in to the wall with fast turns @ 10 sec rest
- 4x100m Individual Medley (Butterfly, Backstroke, Breaststroke, Freestyle) or choice @ 10 sec rest
- 2x200m 50 breaststroke/50 backstroke @ 15 sec rest between the 200’s
Cool Down
- 200m easy Choice
Total =1700 m
Beginner Workout
Warm Up
- 50m Choice Swim
- 50m Pull (with pull buoy between legs)
- 50m Kick with flutter board
Main Set
- 4x25m front crawl, count the # of pulls and try to do the same for every length @ 5 sec rest
- 4x50m choice stroke, power in to the wall with fast turns @ 10 sec rest
- 100m choice continuous swim
- 2x50m: 25 breaststroke/25 backstroke
- 2x25m flutter kick on front with flutter board
Cool Down
- 100m easy Choice
Total = 800m
Workout #2
Advanced
Warm Up
100 Front Crawl
100 Pull (with pull buoy between legs)
100 Backstroke
100 Flutter Kick with board
50 Breaststroke swim
50 Breaststroke kick
100 Choice Stroke swim - Build by 25s (each 25 gets faster)
Set #1 (3x through with 1 minute rest between each)
25 Front Crawl FAST! @ 5 sec. rest
50 EZ Backstroke @ 5 sec. rest
75 Flutter kick on back with no board @ 5 sec. rest
100 IM (25m Butterfly, 25m backstroke, 25m breaststroke, 25m freestyle) @ 5 sec. rest
75 Flutter kick on front with a board @ 5 sec. rest
50 EZ front crawl @ 5 sec. rest
25 Backstroke FAST!
Set #2
4x100 Front Crawl (each 100 gets faster...#1=EZ, #4=fast) @ 10 sec. rest
100 EZ Choice swim or kick
4x100 Front Crawl with flippers (each 100 gets faster - #1=EZ, #4=fast) @ 10 sec. rest
Cool Down
100m easy Choice
Total =2800 m
Intermediate Workout
Warm Up
100 Front Crawl
100 Pull (with pull buoy between legs)
50 Backstroke
50 Flutter Kick (with board)
50 Breaststroke swim
50 Breaststroke kick
100 Choice Stroke swim - Build by 25s (each 25 gets faster)
Set #1 (2x through with 1 minute rest between each)
25 Front Crawl FAST! @ 5 sec. rest
50 EZ Backstroke @ 5 sec. rest
75 Flutter kick on back with no board @ 5 sec. rest
100 IM (25m Butterfly, 25m backstroke, 25m breaststroke, 25m freestyle) @ 5 sec. rest
75 Flutter kick on front with a board @ 5 sec. rest
50 EZ front crawl @ 5 sec. rest
25 Backstroke FAST!
Set #2
4x50 Front Crawl (each 50 gets faster...#1=EZ, #3=fast) @ 10 sec. rest
Cool Down
100m easy Choice
Total =1700 m
Beginner Workout
Warm Up
100m Choice Swim on front
100m choice swim on back
50m Flutter Kick with flutter board
50m Pull (with pull buoy between legs)
Main Set
25m Front Crawl FAST! @ 20 sec. rest
50m Breaststroke - focus on long glide @ 10 sec. rest
75m Backstroke - focus on rolling shoulders @ 10 sec. rest
100 Flutter Kick with flippers and a board @ 10 sec. rest
75m Backstroke - focus on rolling shoulders @ 10 sec. rest
50m Breaststroke - focus on long glide @ 10 sec. rest
25m Front Crawl - FAST! @ 10 sec. rest
Cool Down
100m easy Choice
Total = 800m
Workout #3
Advanced
Warm Up
150m Front Crawl
150m Backstroke
150m Pull (with pull buoy between legs)
150m Kick with flutter board
100 Choice Stroke swim - Build by 25s (each 25 gets faster)
Main Set
3 x 200 Front crawl Build by 50s @ 20 sec rest
14 x 50 – 25 EZ/25 Sprint (switch strokes every two 50's) @ 10 rest
6 x 100 – 50 Kick/50 Swim Choice Stroke - gradually ncrease speed of each 100 (#1=EZ, #6=fast) @ 10 rest
Cool Down
200m easy Choice
Total =2800 m
Intermediate Workout
Warm Up
200 Front Crawl
100 Kick with flutter board
100 Pull (with pull buoy between legs)
100 Individual Medley (Butterfly, Backstroke, Breaststroke, Freestyle)
Main Set
4x25m Front Crawl, 25m EZ/25m Fast @ 5 sec rest
4x50m Non-Freestyle (any stroke but front crawl), EZ, Smooth (Try to not splash) @ 10 sec rest
4x75m - 25 Kick (with a board), 25m EZ Choice stroke, 25m Sprint choice stroke @ 10 sec rest
4x100m - With flippers: 50m Dolphin Kick (butterfly kick) fast/50m backstroke EZ @ 15 sec rest
Cool Down
200m easy Choice
Total =1700 m
Beginner Workout
Warm Up
50m Choice Swim
50m Flutter Kick with flutter board
50m Pull (with pull buoy between legs)
Main Set
2x25m Flutter Kick on front with flippers and flutter board @ 5 sec rest
2x50m Front Crawl with flippers @ 10 sec rest
50m Flutter Kick NO flippers, with a flutter board
100m Front Crawl (NO flippers)
50m Backstroke - focus on rolling shoulders while pulling
2x50m Backstroke - 25m EZ/25m Fast @ 10 sec rest
2x25m Breaststroke - focus on long glide @ 5 rest
Cool Down
50m easy Choice
Total = 800m
Workout #4
Advanced
Warm Up
6 x 100: 25 Front Crawl/25 Back Crawl/25 Kick with board/25 Front Crawl with flutter board between legs (like a pull buoy), tapping the board after you finish your underwater pull @ 10 sec. rest
100 Choice Stroke swim - Build up by 25s (each 25 gets faster)
100 Choice Stroke swim - Build down by 25s (each 25 gets slower)
Set #1
4 x 25 Front Crawl Hypo (trying not to breathe for the entire length) @ 20 sec. rest
4 x 50 Backstroke technique focus: Roll Shoulders @ 10 sec. rest
4 x 75 - 25 Breaststroke kick with a board (leave board at the end)/25 EZ Breaststroke swim/25 FAST Choice SPRINT! @ 15 rest
4 x 100 - Front Crawl swim - Moderate-Fast with speed constant throughout @ 10 rest
4 x 75 - 25 Breaststroke kick with a board (leave board at the end)/25 EZ Breaststroke swim/25 FAST Choice SPRINT! @ 15 rest
4 x 50 Backstroke technique focus: Roll Shoulders @ 10 sec. rest
4 x 25 Front Crawl Hypo (trying not to breathe for the entire length) @ 20 sec. rest
Set #2
4 x 50 with pull buoy - 25m sculling with hands above head, face down/25 choice pull
Cool Down
100m easy Choice
Total =2800 m
Intermediate Workout
Warm Up
4 x 100: 25 Front Crawl/25 Back Crawl/25 Kick with board/25 Front Crawl with flutter board between legs (like a pull buoy), tapping the board after you finish your underwater pull @ 10 sec. rest
100 Choice Stroke swim - Build up by 25s (each 25 gets faster)
100 Choice Stroke swim - Build down by 25s (each 25 gets slower)
Set #1
2 x 25 Front Crawl Hypo (trying not to breathe for the entire length) @ 20 sec. rest
2 x 50 Backstroke technique focus: Roll Shoulders @ 10 sec. rest
2 x 75 - 25 Breaststroke kick with a board (leave board at the end)/25 EZ Breaststroke swim/25 FAST Choice SPRINT! @ 15 rest
2 x 100 - Front Crawl swim - Moderate-Fast with speed constant throughout @ 10 rest
2 x 75 - 25 Breaststroke kick with a board (leave board at the end)/25 EZ Breaststroke swim/25 FAST Choice SPRINT! @ 15 rest
2 x 50 Backstroke technique focus: Roll Shoulders @ 10 sec. rest
2 x 25 Front Crawl Hypo (trying not to breathe for the entire length) @ 20 sec. rest
Set #2
4 x 50 with pull buoy - 25m sculling with hands above head, face down/25 choice pull
Cool Down
100m easy Choice
Total =1700 m
Beginner Workout
Warm Up
3 x 100: 25 Front Crawl/25 Back Crawl/25 Kick with board/25 Front Crawl with flutter board between legs (like a pull buoy), tapping the board after you finish your underwater pull @ 10 sec. rest
Main Set
25m Front Crawl FAST! @ 20 sec. rest
50m Breaststroke - focus on long glide @ 10 sec. rest
75m Backstroke - focus on rolling shoulders @ 10 sec. rest
100 Flutter Kick with flippers and a board @ 10 sec. rest
75m Backstroke - focus on rolling shoulders @ 10 sec. rest
50m Breaststroke - focus on long glide @ 10 sec. rest
25m Front Crawl - FAST! @ 10 sec. rest
25 Front Crawl Hypo (trying not to breathe for the entire length) @ 20 sec. rest
50 Backstroke technique focus: Roll Shoulders @ 10 sec. rest
75 - 25 Breaststroke kick with a board (leave board at the end)/25 EZ Breaststroke swim/25 FAST Choice SPRINT! @ 15 rest
100 - Front Crawl swim - Moderate-Fast with speed constant throughout @ 10 rest
75 - 25 Breaststroke kick with a board (leave board at the end)/25 EZ Breaststroke swim/25 FAST Choice SPRINT! @ 15 rest
50 Backstroke technique focus: Roll Shoulders @ 10 sec. rest
25 Front Crawl Hypo (trying not to breathe for the entire length) @ 20 sec. rest
Cool Down
100m easy Choice
Total = 800m
Workout # 5
Advanced
Warm Up
300m swim
200m pull
100m drill
200m kick
Main Set
100m: 50 back / 50 breast
200m IM kick
300m: 75m front crawl 75%/25m streamline flutter kick on back 90%
200m flutter kick
100m: 50 back/50 breast
100m IM
200m choice pull
300m: 6x50m kick @ :50/:55/1/1:05/1:10/1:15 (can use flippers)
200m: 100 back/100 breast
100m IM
Cool Down
200m choice
Total =2800m
Intermediate
Warm Up
100m swim
50m pull
50m armpit touch drill: on the out of water recovery, touch your hand to your armpit
100m kick
4x50m variables:
25 fast/25 easy, 25 easy/25 fast, 50 easy, 50 fast
Main Set
8x25m: 25 scull/25 kick @ 5 sec rest
4x50m front crawl pull @10 sec rest
2x100m IM/ choice: quick turns at the wall @10-15 sec rest
200m choice negative split (2nd half faster than the 1st)
200m kick: every 25 meters: begin at 60%, end at 80%
Cool Down
200m choice
Total =1700m
Beginner
Warm Up
50m choice swim
50m front crawl or breaststroke pull putting the pull buoy between the thighs
50m armpit touch drill: on the out of water recovery, touch your hand to your armpit to work on getting high elbows and keeping your hands close to your body
50m flutter kick
Main Set
4x25m: 25 scull/25 flutter kick @ 5 sec rest
2x50m front crawl pull with pull buoy between the legs @ 10 sec rest
100m choice
50m choice negative split: second half faster than the first
4x25m kick: every 25 meters: begin at 60%, end at 80% @ 5 sec rest
Cool Down
50m choice swim
Total =700m
Visit the Aquatics main page for more information.
