How can I get better at the breaststroke?

Tips and Training Plans: How Swimming Boosts Your Fitness

1 week

Day 1: Test: crawl as long as you can. If you feel short of breath after a few meters, you should work on your technique first.

Day 2 (after at least 1 day break): 100 m swim-in), 4–6 × 25 m crawl, 100 m chest, 4–6 × 25 m crawl, 100 m swim out

2 weeks

Day 1: 100 m swim in, 50 m crawl, 2–4 × 25 m crawl, 100 m chest, 50 m crawl, 2–4 × 25 m crawl, 100 m swim out

Day 2: 100 m swim-in, 50 m crawl, 4–6 × 25 m crawl, 150 m chest, 50 m crawl, 2–4 × 25 m crawl, 100 m swim

3 week

Day 1: 100 m swim-in, 50 m crawl, 4–6 × 25 m crawl, 150 m chest, 50 m crawl, 2–4 × 25 m crawl, 100 m swim

Day 2: 100 m swim in, 50 m crawl, 4–6 × 25 m crawl, 200 m chest, 50 m crawl, 4–6 × 25 m crawl, 100 m swim out

4th week

Day 1: 100 m swim in, 150 m (25 crawl / 50 chest / 50 crawl / 25 chest), 150 m chest, 8–12 × 25 m crawl, 100 m swim out

Day 2: 100 m swim in, 150 m (50 crawl / 25 chest / 50 crawl / 25 chest), 150 m chest, 4–6 × 50 m crawl, 100 m swim out

5th week

Day 1: 100 m swim in, 100 m crawl, 2–4 × 25 m crawl, 100 m chest, 100 m crawl, 2–4 × 25 m crawl, 100 m swim out

Day 2: 100 m swim-in, 100 m crawl, 4–6 × 25 m crawl, 100 m chest, 100 m crawl, 4–6 × 25 m crawl, 100 m swim out

6th week

Day 1: 100 m swim-in, 100 m crawl, 2–4 × 50 m crawl, 100 m chest, 100 m crawl, 2–4 × 50 m crawl, 100 m swim

Day 2: 100 m swim in, 200 m front crawl, 100 m chest, 150 m front crawl, 100 m chest, 50 m front crawl, 100 m swim out

7th week

Day 1: 100 m swim-in, 300 m crawl, 4–6 × 25 m crawl, 100 m chest, 100 m crawl, 2–4 × 50 m crawl, 100 m swim

Day 2: 100 m swim in, 400 m front crawl, 100 m chest, 100 m front crawl, 200 m chest, 100 m swim out

8th week

Day 1: 100 m swim-in, 100 m crawl, 200 m chest, 10–12 × 50 m crawl, 100 m swim

Day 2: 100 m swim in, 12–14 × 50 m crawl, 200 m chest, 8–12 × 25 m crawl, 100 m swim out

9th week

Day 1: 100 m swim in, 5–6 × 100 m crawl, 200 m chest, 4–6 × 50 m crawl, 100 m swim out

Day 2: 100 m swim in, 6–8 × 100 m crawl, 200 m chest, 8–12 × 25 m crawl, 100 m swim out

10th week

Day 1: 100 m swim in, 5–6 × 100 m crawl, 200 m chest, 4–6 × 50 m crawl, 100 m swim out

Day 2: 100 m swim in, 6–8 × 100 m crawl, 200 m chest, 8–12 × 25 m crawl, 100 m swim out

11th week

Day 1: 100 m swim in, 200 m crawl, 2–4 × 100 m crawl, 4–6 × 50 m crawl, 100 m swim out

Day 2: 100 m swim in, 300 m crawl, 45 second break, 200 m crawl, 100 m crawl, 100 m swim out

12th week

100 m swim in, 500 m crawl, 100 m swim out