Workouts to improve breaststroke sprints

Former Member
Former Member
Hey outthere, I'm a 16yrs old youth and I'm currently working on some workouts to help me improving my time on 50m ***. Regardless of some people warning me about it, I am selfcoaching and it seems to work as I cut off my 50 *** time by at least 15 secs. (I started with 1:08s in early Dec and just reached the 52,5secs yesterday) As I usually go to the pool twice a week I would like to create a set of 4 different workouts with different focuses (endurance, sprint, technique e.g.) to avoid a routine and continue on going down the time ladder. I already made up two workouts but also they seem to work as I can complete them fairly well if some on really knows some thing about the subject could have a look over them for me and correct them as nessacary and also help me with the rest of the workouts. Btw I recently read that doing a lot of breaststroke isn't that good for the knees. Is that right? Does it mean that I should do less breaststroke in my workouts? Thanks for ya help Matthias
  • Former Member
    Former Member
    Originally posted by Matthias Btw I recently read that doing a lot of breaststroke isn't that good for the knees. Is that right? Does it mean that I should do least breaststroke in my workouts? Matthias Too much breaststroke can be hard on the knees. Even *** specialists will do other strokes in their workouts.
  • Former Member
    Former Member
    Matthias, As a sprint breaststroker, you really need a coach. Search the web for Wayne McCauley, many of my breaststroke articles have been translated into German. Or see them at www.breaststroke.info. I am assuming your times are meters? Twice a week is not enough to swim a complete 50 meters all out. And you have to be REAL strong to sprint a good 50 meters. Also I had a entire technique breaststroke workout in last (November/December 2004 Issue) months issue of Swim magazine. You might check to see if it is posted on http://swiminfo.com/ Also my "Rethinking Sprint Breaststroke" is online at swiminfo.com/.../200110-01st_art1.asp
  • Former Member
    Former Member
    Originally posted by Matthias So, what would it mean for the workout, something like 50% *** and 50% different strokes? Breaststroke is my best stroke, but I do considerably less than 50% of my workout breaststroke. And if I feel any knee twinges whatsoever I will do 0% breaststroke.
  • Former Member
    Former Member
    Originally posted by jean sterling Too much breaststroke can be hard on the knees. Even *** specialists will do other strokes in their workouts. So, what would it mean for the workout, something like 50% *** and 50% different strokes? I am assuming your times are meters? yes, they are. And you have to be REAL strong to sprint a good 50 meters. So should I concentrate on strenght training first rather than on swimming? I usually have 3 strenght workouts a week and I think about a bit of cycling when it gets warmer outside to workout my legs. thanks for your answers matthias
  • Former Member
    Former Member
    There is ALWAYS a drill that will make your breaststroke better, that can be done while others are doing freestyle or backstroke. I try to keep up with people pulling freestyle by using a dolphin kick and Zoomer fins. I do long pulldowns or two pulldowns at least one set per workout. This trains the brain as much as anything. Subtle things like an arch in the back can shorten the pulldown. When I am going good, I can get 15 yards from a pushoff. Every turn is a race breaststroke turn. I really believe breaststrokers need to do closer to 75 % breaststroke drills to become better. 50% is way to little. Knee twinges are part of being a breaststroker. That is really the time to get out of the water and stretch. The hamstring stretch really helps. Also lots of toe lifts will strengthen the smaller muscles arround the knee joint.
  • Former Member
    Former Member
    The transition from pulldown to the first stroke which breaks the surface is the single most important stroke of the 50 race. I have learned not to breathe on that stroke, instead concentrating on this transition and moving forwards. I have seen too many swimmers breathe wrong and loose a full second on this stroke alone. You are only about 7 or 8 seconds into the race, you DO NOT NEED air at this point. By breathing on the second stroke up, you gain at least half a second during the first stroke and at least a quarter second during the seocond stroke up. Try it! Just make sure some part of your head comes above the waters surface during the stroke. It only needs to be a tuft of hair!
  • Former Member
    Former Member
    allright, so I will try to adjust my workouts to have more drills in it . I also feel like working on my pull down could really help as I feel that the transition from pulldown to the first stroke which breaks the surface somehow slows me down. thanks a lot for your tips Matthias
  • Former Member
    Former Member
    I took a look at Wayne's article "Rethinking Sprint *** Stroke", and I have a question. You mention swimming 25m under water as one of the drills. I can do this, but only if I keep pushing myself down with the pulls. (I can also stay down if exhale as much as I can before starting, but then of course I can't get to the other end.) And I have seen other references to swimming underwater just using breaststroke kick, but I float to the surface within 10 meters or so. How do you all manage this?
  • Former Member
    Former Member
    When I mention swimming 25 meters underwater, I mean full wavestyle breaststroke with the exact same timing as on the surface. I always start deep, at least 4-5 feet down near the bottom of the pool. It is fast pull, kick and glide one second. I put a regular *** pulldown in first. Most good breaststrokers can swim a more perfect stroke underwater than on the surface:confused: That is why it is such a good drill. I recommend having someone whatch you so you don't pass out etc.
  • Former Member
    Former Member
    Duh! I've been trying it starting at the shallow end.
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