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Breaststroke front end speed with a butterfly transition

Developing fast arms in the breaststroke recovery takes a bit for working on but the drill below is great fun for swimmers to practice shooting the arms forward in the recovery phase of the stroke. To get some butterfly mileage up also, a great drill is to combine breaststroke with fly legs and then full stroke butterfly. Have fun with this!


  • 250m (100m F/S, 75m B/S, 50m F/S, 25m B/S)

Main Set

  • 10 x 50m BR/S @1.10 – lay it out flat with extended glide and  bring feet and ankles together at end of the kick
  • 8 x 50m BR/S @1.10 with fins, fly legs with BR/S arms. Work on diving into each stroke with a long glode.
  • 8 x25m BR/S @45s Odds – BR/S with splash recovery and fly legs with fins (see drill video above), Evens BR/S with fly legs with fins FAST with fast arm recovery
  • 8 x 50m @1.10 with fins, 3 strokes fly, 3 strokes BR/S with fly legs
  • 2 x 100m Fly #1 Fly with fins, then 45s recovery, #2 Fly without fins
  • 100m EZ B/S
  • 50m Fly for time off the blocks

Cool down

  • 100m EZ choice

Total: 2300m

Richard Bruford View All

Richard is currently Secondary School Principal of Suzhou Singapore International School, one of China's leading international schools. He leads workshops across the Asia-Pacific region for the International Baccalaureate in the areas of pedagogical leadership and approaches to teaching and learning. Richard consults with schools on the topics of school improvement and effective implementation and use of technology.

With a background in public and independent school education in the UK and Australia, Richard is enjoying his international school adventure in China. He is passionate about developing and supporting educational leaders, as it is essential to improving all schools.

Richard is a proud family man and feels lucky to be married to Kim and father of their son Austin.

In his spare time Richard enjoys to swim, bike and run and is a now retired football player and coach (with occasional guest appearances)

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