I'm currently swimming a 1:12 in my Breaststroke but since the time which that time was set (been done twice, once while fairly out of shape) I have drastically altered my breaststroke to be more 'aggressive'. I am 6'3" and I was able to get by with a very simple breaststroke, pull kick, a flat breaststroke. I have altered this to a great extent and just about everything has changed. I will walk you through each step of what I do and perhaps one of you can help me out with form.
Pullout: My pullout phase begins with a strong push off the wall into a tight streamline, arms 'coiled' back around my head. I wait until roughly 70% of my motion has left me and I first let a wave of motion (dolphin kick) through my body, along with a pull. I pull from the outside in, and back out again. My arms pull in toward my waist, and then before reaching that point they cut out and end up slightly above my back's position.
To note, I think this is where my problems start in my pullout! I pull my arms (finger tips pointed to my toes) they reach my shoulders at which point I 'rip' my hands forward above me. I feel that this is one of my faults because I almost stop at this point. Is there anyway to maintain more of my momentum through this phase, otherwise possibly create a singular motion so not to expend as much of that velocity which I had just enjoyed? Once I reach my streamline phase I kick and take a strong pull to the surface. Again, this seems like a troublesome spot for me because when my head breaks the surface it's almost like hitting the breaks. What sort of angle should my head/neck/shoulders create when I am exiting the water?
My stroke has been changed fairly drastically and basically now it boils down to a number of phases. My first phase (after the initial pull is to rip my legs up to myself while pulling my arms (carving out a bowl). While I am pulling I actually allow my arms to exit/coast the surface and I lunge forward into the water. While completely submerged I begin my kick, coming from the thigh, I snap the last foot or two and then point my toes and begin all over again.
My turn is pretty simple and it NEEDS help. I lose ground on the turn every time. My turn is like this. I finish my stroke and lunge into the wall, once I reach the wall I will pull my right arm back (jabbing with my elbow) and pull my legs up to the wall with a slight leftward gaunt. I then throw my left arm past the side of my head and roll forward with a strong push off of the wall. I reenter the water with a slight leftward roll (actually to my side a bit.) and begin my pull out.
My start is very simple, I start with a track start and simply jump forward. My coach has been working with me on my starts but I still end up too deep when I start. I hope you guys can take a look at what I've said and perhaps fix up my stroke. :)
This is hard for me to visualize,can you do a video?If I am reading you right there are some problems.I think a 70% slow down before the pull is too much.You really don't want to slow down below surface speed at this point.Make sure you shrug your shoulders at the end of the pull for streamlining.Recover your arms near your body in a single smooth motion.DO NOT lift your head on the breakout as that will stop you,the angle should be shallow.In the stroke pull,accelerate continuously. I like to say the pull really has no separate recovery as it is all one motion.I also wonder if you are starting the kick too late.Whether you recover your hands over or under the surface is not important as long as they go forward and not up.
This is hard for me to visualize,can you do a video?If I am reading you right there are some problems.I think a 70% slow down before the pull is too much.You really don't want to slow down below surface speed at this point.Make sure you shrug your shoulders at the end of the pull for streamlining.Recover your arms near your body in a single smooth motion.DO NOT lift your head on the breakout as that will stop you,the angle should be shallow.In the stroke pull,accelerate continuously. I like to say the pull really has no separate recovery as it is all one motion.I also wonder if you are starting the kick too late.Whether you recover your hands over or under the surface is not important as long as they go forward and not up.
