14 Days to Better Breaststroke
Train Daly
SwimmingJoin our 14-day program designed to amplify your breaststroke efficiency and power. This carefully curated program combines targeted swim drills with strategic dryland exercises, all tailored to the specific demands of breaststroke swimming.
Each day, you'll engage in swimming drills that focus on critical aspects of breaststroke technique. These drills are specifically chosen to enhance your in-water efficiency and power, helping you glide through each stroke with greater ease and strength.
The program also includes a series of dryland exercises aimed at improving muscular balance, functionality, and strength, which are vital for a powerful breaststroke. You'll have access to comprehensive videos, detailed descriptions, and customized set prescriptions for each exercise. These are designed to integrate smoothly into your existing training schedule, ensuring a holistic improvement in your breaststroke performance.
A
Breaststroke Wall Kicks
4 x 30 @ 0:30
B
Breaststroke Kick on Back
4 x 25 @ 0:15
C
Breaststroke Kick with Board
4 x 25 @ 0:15
D1
Rocking
3 x 10
D2
Goblet Squat
3 x 10
A
Breaststroke Kick on Back Heel Tap
6 x 25 @ 0:20
B
Breaststroke Kick on Stomach Heel Tap
6 x 25 @ 0:20
C1
reverse nordic hamstring curl
3 x 6
C2
Glute Bridge Hamstring Curl Slider
3 x 10
A
Breaststroke Kick Timing with Board
10 x 25 @ 0:15
B1
Downward Dog
3 x 15
B2
Goblet Squat Viking Press
3 x 8
A
Breaststroke Moose Drill
10 x 50 @ 0:30
B1
Loaded Beast
3 x 15
B2
Bilateral KB Push Press
3 x 8
A
Breaststroke 1 Pull 2 Kicks
8 x 25 @ 0:15
B
Breaststroke 1 Pull 2 Kicks
4 x 50 @ 0:15
C1
MB Overhead Skip
3 x 10
C2
Squat Jumps
3 x 10
A
Breaststroke Pull Fly Kick
10 x 25 @ 0:15
B
Breaststroke
2 x 50 @ 0:30
C1
Beast Reach
3 x 10
C2
Kettlebell Swing
3 x 10
A
Breaststroke Pull Free Kick
10 x 25 @ 0:30
B
Breaststroke
2 x 50 @ 0:30
C1
Hollow Hold Flutter Kick
3 x 0:30
C2
Overhead March
3 x 10
Abbie Fish
Abbie started Swim Like A. Fish in 2019 after 25 years of success in competitive swimming and 10+ years and counting of elite swim coaching. During her swimming career, Abbie tried out for the Olympics, was a 6x Olympic Trial Qualifier, SEC Finalist, NCAA Qualifier, and 2x USA Junior National Champion. On top of that, Abbie started coaching as they were in graduate school and still training.
Dan Daly
Dan Daly, CSCS, is a highly sought after performance coach, presenter, and content expert, with over 15 years in the industry. He obtained a bachelors degree in Kinesiology while competing as a collegiate All-American swimmer. Now a competitive masters and open water swimmer, he’s committed to helping endurance athletes perform better through strength and conditioning.
