I can't seem to get a straight answer to a couple of basic breaststroke questions, despite checking dozens of sources.
What would be a typical, normal stroke rate (strokes per minute) for a novice breaststroker who's just interested in getting to the other end of the pool, not racing, to aim for? Novice level, please, NOT some world record race pace.
Also, I read a lot about "driving" or "moving" one's hips forward during the stroke. Is that the same motion and using the same muscles as doing a stomach crunch (although upside-down), or is it something else? Why is it done, in which part of the stroke is it done, and when is it undone? Which variants (flat, wave, recreational) is it for?
Alan
Ande is right about the timing of the hip thrust.It is really the opposite of a crunch,you push the hips forward.don't push them very far,maybe 1 1/2 inches at the most.You undo this,and a little more, bending very slightly forward at the hips, as you shoot your arms forward on the recovery. The purpose of the hip thrust is to set up that forward thrust to get your hips to the surface so that you can get a little bit of thrust from the undulation,somewhat like a dolphin kick,and be in a streamlined position to glide after the kick.This is done in the wave style breaststroke.How fast you stroke depends on many factors,but central would be the power of your kick.The better your kick the further you can "ride the glide"after each kick before you slow down.With a good kick you can take a stroke every 3 seconds and make good time,with a bad kick you probably need to do about a stroke per second.
Ande is right about the timing of the hip thrust.It is really the opposite of a crunch,you push the hips forward.don't push them very far,maybe 1 1/2 inches at the most.You undo this,and a little more, bending very slightly forward at the hips, as you shoot your arms forward on the recovery. The purpose of the hip thrust is to set up that forward thrust to get your hips to the surface so that you can get a little bit of thrust from the undulation,somewhat like a dolphin kick,and be in a streamlined position to glide after the kick.This is done in the wave style breaststroke.How fast you stroke depends on many factors,but central would be the power of your kick.The better your kick the further you can "ride the glide"after each kick before you slow down.With a good kick you can take a stroke every 3 seconds and make good time,with a bad kick you probably need to do about a stroke per second.
