Need Breaststroke advice and workouts

read swim faster faster www.usms.org/.../showthread.php there's some breastroke tips in there focus your training on the 50 & 100 *** establish benchmark in practice breastroke times for 25, 50, 75, & 100 for swimming, pulling, & kicking with a board and without get strong perfect your technique I'm trying to make a qualifying time in either 50 or 100 *** for the SCY Nationals and need some training help. I've posted my goals on Ande's thread, "what are your goals and what are you going to do to get there" but they are essentially going from a 35.xx to a 32.xx in the 50 and a 115.xx to a 110.xx in the 100. I have a great Mon-Wed-Frid, coached, 90 minute, interval-based, workout that is IM mixed, 3400-3800+ yards. Right now we are building endurance without much sprinting and not focused at all on the breaststroke. I am lifting weights (with a focus on my core) tues-thursd. Occasionally, I have had a technique consultation from a private coach and am working on my stroke when I can. I'm going to try and post a video as soon as I can, as I need a lot of help - my size (6'-3'') and build (190 lbs) can only get me so far. I've only been swimming 17 months and I'm 43 y/o. I want to add at least one other swim workout per week, but need to know how to structure the workout to focus specifically on getting faster and stronger on the breaststroke. Does anyone have any breaststroke-focused workouts to recommend, including drills, sets, pacing ideas, etc? Or any other suggestions? Many thanks for all ideas!

Try this link: http://www.breaststroke.info/

Please get the video up ASAP. There are many good drills,but without seeing your stroke I can't be sure what to recommend(though underwater breaststroke,2 kick/1 pull,and breaststroke kick on your back correct the most common flaws.)Also trying to increase your DPS while maintaining your speed is also almost always helpful.

Try this everyday for a week, you will see Your OWN warm up, then...: 4 x 50 *** kick fast 4 x 50 brest drill 4 x 50 *** kick fast Can you recommend any *** stroke drills? Thanx, Bill

Hey, Bill. How'd your St Nick's meet go? Couldn't make it myself...shoulder and elbow issues put me down for four weeks. But I'm back in the water and feeling good... Try this site. Glenn's a strong breaststroker. You can find some workouts, drills, videos...good stuff:notworthy: Here's the main page... http://www.goswim.tv/ Here's the drill archives www.goswim.tv/drilloftheweek_archives.php. You'll have to search through list for the breaststroke drills, but it's easy enough. Glider

Thanks so much everyone for the suggestions!! Looks like I need to start with establishing benchmarks, getting strong, and then refining. - thanks Ande; I'll post my progress. Allen, I'm going to work on getting video. "NEW" - the workout looks great - many thanks! Glider, the "goswim" website is new to me - thanks! I loved the drill shown (underwater swim and keeping legs narrow) - I had a question about her technique; it looked like she initiates her forward dive and puts her head underwater BEFORE her kick, rather than simultaneously. Is this her actual stroke or part of the drill? I have been kicking at at the SAME time that I dive forward to propel me. Have I been doing this wrong???? I greatly appreciate the feedback!!

Can you recommend any *** stroke drills? First, I would suggest to work on speed, watching your times.... and then go into drills... I used to waste too much time doing drills, it didn't help my speed until I started doing the chain set... Drill examples: -2 kicks + 1 stroke... -1 stroke, count 3 under water, 1 stroke... -pulling *** "non stop" with dolphing kick... -etc Work on your turns! -Strong pulling -dolphing kick + *** kick Watch videos to get the "good" technique... Good luck

Lightning, Glenn addressed this in a forum discussion I read. Think about it for a minute...Breaststroke propulsion is ALL about the kick. Would you get better propulsion if you kicked while ALREADY streamlined OR kicked to initiate a streamlined position? The former, obviously...That's why the focus is on such a quick recovery/drive forward (not down, btw). It sets up a streamlined position for a kick with maximum propulsion that follows. Mark Thanks so much everyone for the suggestions!! Looks like I need to start with establishing benchmarks, getting strong, and then refining. - thanks Ande; I'll post my progress. Allen, I'm going to work on getting video. "NEW" - the workout looks great - many thanks! Glider, the "goswim" website is new to me - thanks! I loved the drill shown (underwater swim and keeping legs narrow) - I had a question about her technique; it looked like she initiates her forward dive and puts her head underwater BEFORE her kick, rather than simultaneously. Is this her actual stroke or part of the drill? I have been kicking at at the SAME time that I dive forward to propel me. Have I been doing this wrong???? I greatly appreciate the feedback!!

Try this everyday for a week, you will see Your OWN warm up, then...: 4 x 50 *** kick fast 4 x 50 brest drill 4 x 50 *** kick fast Main sets: All ***: between: 15-20 seconds rest, no more! -12x25 on :30 -6 x 50 on :50 or :45 -3 x 100 on 1:45 or 1:30 -200 try best time 25" rest -3 x 100 on 1:45 or 1:30 -6 x 50 on :50 or :45 -10 x 25 on :30 Your own warm down.

Hey, Bill. How'd your St Nick's meet go? Couldn't make it myself...shoulder and elbow issues put me down for four weeks. But I'm back in the water and feeling good... Try this site. Glenn's a strong breaststroker. You can find some workouts, drills, videos...good stuff:notworthy: Here's the main page... http://www.goswim.tv/ Here's the drill archives www.goswim.tv/drilloftheweek_archives.php. You'll have to search through list for the breaststroke drills, but it's easy enough. Glider Glider: Thanks for the website. The meet was great! Very well run. I was scared Sh**less. I couldn't believe it. I was thinking that I've jumped out of planes, gone to war, been shot, but the thought of racing 50m was the scariest! Go figure. I'll very glad I did it. If I'm in the area next year, I plan to do it again. I see there's a St Patty's Day meet in Atlanta.