Hi, Im currently I freshman in highschool swimming at 1:07 100 ***. I need to drop one more second in order to make it to state with an auto cut. Does anyone have any advice on what i should concentrate on in practice?
Can you get a video and post it,that would really help.It would also help to know what your stroke count is and whether you consider yourself more kick or pull dominant.I'd recommend squats for leg strength,lat pull downs and some pect exercise like butterflys for upper body,and lots of stability ball exercises for core strength.
Andrew,
I was in a similar situation my freshman year in high school. I swam a 1:08 at the end of my freshman year. I was in California and was trying to qualify for our valley meet, and did not make it.
My attempt to get faster was to join the swim club for my sophmore year. We swam about 8000 yards per day on average. My time dropped from 1:08 to 1:06 in the 100 ***. Not much. But my 200 IM time dropped from 2:16 to 2:06 and my 500 time at mid season (no taper) was 5:20.
If you want to be a sprint breaststroker, I would advise swimming some fast breaststoke. You should be doing somewhere between 300-600 yards of sprint sets 3-4 times per week. The sprint sets should be distances of 25 yards on something like the 1:15 or 50 yard repeats with 3 minutes rest (during the rest you can do an easy 50).
Former Member
Ill try and get a video next meet, which is tmrw.
Anyways my coach has me doing Sprint sets like this _this is probly the hardest and most brutal one for breststroke. (3x75 Resting 5 Seconds after each 75, then doing a 50 sprint breststroke. Going through this twice. Or 3(3x25 Resting 5 seconds at each wall 1x50 Sprint.
Breaststroke is a very heavily leg-dependent stroke. Squats are great for the walls and general leg strength, but I would recommend working on your abducter and adducter muscles (inner and outer thighs, I think). These exercises are relatively similar to the movements in the breaststroke kick. Here's a link to some weight machines that focus on these muscles/movements (I like the seated ones (transverse)): www.exrx.net/.../Hip.html
