Breaststroke Mid-Distance: Training by Cameron Buchanan in TrainHeroic

Funeral Fitness

Swimming

Coach

Cameron Buchanan

Features
6 sessions per week
Must use App app to view and log training
Team Training

$30 / mo

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A more powerful kick and pull

Trap bar deadlifts, Romanian deadlifts, pull-ups and rows build the legs and back that drive each stroke cycle.

Leg and hip power off every wall

Hurdle-to-box jumps, skater bounds, drop jumps to broad jumps and jump squats train explosive push-offs.

Pulling strength that lasts all race

Tempo pull-ups, an optional at-home pull-up day, inverted rows and face pulls build upper-back strength and endurance.

Core and rotational control

Copenhagen planks, Pallof presses, half-kneeling chops and hanging knee raises help you hold position and transfer power.

Coached, progressive team training

Sessions are organized in blocks that build on each other, so every week has a clear purpose.

Features

Programming 6 days per week

3 dryland lifts and 3 breaststroke mobility days, plus an optional at-home pull-up day.

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Breast D1 B3

Monster Walks

2 x 10

Cossack Squat

2 x 6

TrapBar DL

4 x 3

Hurdle to Box Jump

3 x 3

Copenhagen Plank

3 x 15-20

Pull-Up

Tempo RDL

3 x 4

Half Kneeling LM Press

3 x 6

Adductor Squat

3 x 8

Monday

Breast Mobility

Frog Pose

1 x 2:00

Half-Kneeling Adductor Dip

1 x 10

Thoracic Extension on Foam Roller

1 x 12

Pretzel

1 x 1:00

Ankle Roll

1 x 1:00

Plantarflexion stretche

1 x 1:00

Tuesday

Breast D2 B3

DB Rear Foot Elevated Split Squat

3 x 5

Half-Kneeling Hi-Lo Cable Sweep

3 x 8

Chest-Supported DB Row

3 x 6

Skater Bound with vertical Jump

3 x 3

Monster Walks

3 x 12

Half-Kneeling Pallof Press with OH Raise

3 x 6

Wednesday

Breast Mobility

Frog Pose

1 x 2:00

Half-Kneeling Adductor Dip

1 x 10

Thoracic Extension on Foam Roller

1 x 12

Pretzel

1 x 1:00

Ankle Roll

1 x 1:00

Plantarflexion stretche

1 x 1:00

Thursday

Breast D4 B1

Banded Pull Aparts

2 x 15

Dead Hang

2 x 0:30

Scap Pull Ups

2 x 8

Pull Ups

Banded Face Pulls

3 x 15

Push Up to Down Dog

3 x 8

Friday

Breast D3 B3

Banded Pull Aparts

2 x 15

Dead Hang

3 x 0:30

Scap Pull Ups

3 x 6

Pull-up Series

4 x 4-6

Banded Face Pulls

3 x 12-15

Push Up to Down Dog

3 x 6-8

Saturday

Rest

Normatech Boot

1 x 1

As close to a gallon

1 x 1

Protein

1 x 1

Coach

More from Funeral Fitness

Cameron Buchanan

FAQs

Who is this for?

Competitive high school, college and masters breaststrokers who have gym access and want a structured dryland plan alongside pool training.

What's included?

Three lifting sessions, three mobility sessions and an optional at-home pull-up day each week, organized in progressive blocks. It's dryland only, with no swim sets.

How much time does it take?

Six sessions a week, each 30-60 minutes, plus the optional pull-up day.

Do I need lifting experience?

Some experience with deadlifts, jumps and pull-ups is helpful. The program is set at an intermediate level.

The Proof

Ben Clabeaux

Collegiate swimmer

Verified Athlete

"As a collegiate athlete (swimming) who's worked with different strength and conditioning coaches over the years, it is safe to say that Cam at Funeral Fitness has been the best coach I've had."

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Breaststroke Mid-Distance