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
Parents
Former Member
ok, so here is one of my breaststroke specific workouts. I know it is not perfect and everyone is invited to comment on it. I only used it two or three times as I usually do the "regular" workouts of coach strauss posted here. I can only recommend them to you if you have no coach availible. They're realy fun.
so, here it goes :
Warm-up
20’ IM 3 - 2 - 1 (meaning you start swimming three lenghts of each stroke, then two, then one and then you start again with three lenghts of each stroke until 20 minutes are over. This makes an excellent full stroke warm up)
Main set
1 x 50 Streamline Pushoff (you just pushoff focusing on an excellent streamline and try to glide as long as possible)
1 x 100 Handlead Flow (just bodydolphin with your hands reached out in a streamline)
1 x 100 Piston (well this is kinda hard to describe. . you should really get the go swim breaststroke drills DVD (where i have taken most of my drills so far as they are excellently demonstrate by dave denniston. really worth it's money.)
1 x 100 long glide (focus on distance per stroke and try to use as few strokes as possible)
1 x 100 head out of the water breaststroke
10 x 75 RestIntervall : 30s
20 x 25 RI : 30s alternating hard / easy
1 x 200 IM replacing Fly and Back with Handlead / Underwater Flow
1 x 200 25 same Drills as above + 25 Focusing on perfect form
Cool down
1 x 400 @ EZ Alternating Freestyle and Drill
so this adds up for about 2900 meters. but again this workout is really an exception. Usually I do much less breaststroke in my workouts and i haven't swum a workout dedicated to breaststroke since months. Go and try the workouts of one of the coaches posting here. Then choose the one you like most and follow his / her routine and you will become a faster swimmer.
ok, so here is one of my breaststroke specific workouts. I know it is not perfect and everyone is invited to comment on it. I only used it two or three times as I usually do the "regular" workouts of coach strauss posted here. I can only recommend them to you if you have no coach availible. They're realy fun.
so, here it goes :
Warm-up
20’ IM 3 - 2 - 1 (meaning you start swimming three lenghts of each stroke, then two, then one and then you start again with three lenghts of each stroke until 20 minutes are over. This makes an excellent full stroke warm up)
Main set
1 x 50 Streamline Pushoff (you just pushoff focusing on an excellent streamline and try to glide as long as possible)
1 x 100 Handlead Flow (just bodydolphin with your hands reached out in a streamline)
1 x 100 Piston (well this is kinda hard to describe. . you should really get the go swim breaststroke drills DVD (where i have taken most of my drills so far as they are excellently demonstrate by dave denniston. really worth it's money.)
1 x 100 long glide (focus on distance per stroke and try to use as few strokes as possible)
1 x 100 head out of the water breaststroke
10 x 75 RestIntervall : 30s
20 x 25 RI : 30s alternating hard / easy
1 x 200 IM replacing Fly and Back with Handlead / Underwater Flow
1 x 200 25 same Drills as above + 25 Focusing on perfect form
Cool down
1 x 400 @ EZ Alternating Freestyle and Drill
so this adds up for about 2900 meters. but again this workout is really an exception. Usually I do much less breaststroke in my workouts and i haven't swum a workout dedicated to breaststroke since months. Go and try the workouts of one of the coaches posting here. Then choose the one you like most and follow his / her routine and you will become a faster swimmer.
