Workouts to improve breaststroke sprints

RE: Workouts to improve breaststroke sprints

Former Member — Wed, 04 Jan 2006 17:20:32 GMT

I haven't improved =(. But I'm probably too anxious, improvement's slow and it has barely been a month. I still currently have a 19-21 second 25m from pushoff (I'm measuring by the paceclock, so sometimes I'm off). I don't know if my stroke's, well, GOOD enough to start interval training and building strengths through sprint training. Should I work on technique first? Or should I do both at the same time?

RE: Workouts to improve breaststroke sprints

Former Member — Thu, 29 Dec 2005 17:50:35 GMT

Thank you very much Matthias and Wayne! I will most definitely try out both of your workouts. Incidentally, what does eggbeater drills do? Do they improve leg strength or endurance?

RE: Workouts to improve breaststroke sprints

Former Member — Thu, 29 Dec 2005 16:14:02 GMT

what does eggbeater drills do? Do they improve leg strength or endurance? Both if done the way I teach. I don't like slow eggbeaters like water polo drills. Mine are all out speed, fast feet. One length of FORWARD, all out EGGBEATER should make you VERY tired. You are working on the muscles that recover the feet to the butt, there is no other drill that does this as well.

RE: Workouts to improve breaststroke sprints

Former Member — Thu, 29 Dec 2005 10:05:47 GMT

Originally posted by breastroker Matthias, I like it.:D There is emphasis on streamlining, the basic good body dolphin drills, changing of speeds, and my favorite punishment, head out of the water breaststroke.:mad: During the 10 x 75's, you can also do different breaststroke drills, which will really bring your stroke together. I would go: 2 x 75: long kick with tiny sculls out front 2 x 75: regular pull and kick 2 x 75: first length two kicks and one pull; second length two kicks and two full strokes, and finally all breaststroke 2 x 75: One second drill, holding head underwater for one second after the kick, but easy. Count strokes. 2 x 75: One second drill, holding head underwater for one second after the kick, but Hard the last length. Count strokes. A great *** workout. Remember it's not how far you go, but how you train. This workout could be done easy for stroke correction, or very hard. Thanks Wayne, I think that's the best praise I can receive :D The idea with the drills is really good. I'll give it a try the next time I get to the pool. But I can't understand why head out of the water breaststroke should be a punishment Sure it is tough, but if done right it is one of the best drills to teach fast hands :D

RE: Workouts to improve breaststroke sprints

Former Member — Wed, 28 Dec 2005 16:26:24 GMT

Matthias, I like it.:D There is emphasis on streamlining, the basic good body dolphin drills, changing of speeds, and my favorite punishment, head out of the water breaststroke.:mad: During the 10 x 75's, you can also do different breaststroke drills, which will really bring your stroke together. I would go: 2 x 75: long kick with tiny sculls out front 2 x 75: regular pull and kick 2 x 75: first length two kicks and one pull; second length two kicks and two full strokes, and finally all breaststroke 2 x 75: One second drill, holding head underwater for one second after the kick, but easy. Count strokes. 2 x 75: One second drill, holding head underwater for one second after the kick, but Hard the last length. Count strokes. A great *** workout. Remember it's not how far you go, but how you train. This workout could be done easy for stroke correction, or very hard.

RE: Workouts to improve breaststroke sprints

Former Member — Wed, 28 Dec 2005 09:49:21 GMT

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.

RE: Workouts to improve breaststroke sprints

Former Member — Thu, 22 Dec 2005 14:06:03 GMT

Alright. Thanks Matthias. I didn't see you post for a long time so I thought you had left. Apparently not :D. If you don't mind, could you share with me your workouts? Including the drills you did too. I promise I won't use it for commercial purposes and will most certainly give you credit if I ever do, which I won't. :D

RE: Workouts to improve breaststroke sprints

Former Member — Fri, 16 Dec 2005 17:24:21 GMT

Well, sorry to bring this old thread up again, but I can't resist it :D. Wow Matthias, he took off over 12 seconds from his 50 *** in just 6 (? I think, seeing the posting dates) months! Wow, 35.72 from over 45. HOW did he do it? And hooked-on-swimming as well as Matthias both mentioned working on technique. How does one work on that without a coach? I mean how can you tell the good technique from the bad technique if there's no one to correct your technique? How can I practice technique? Are their massive chunks of time taken off mostly caused by improved techniques? I don't see either of them online anymore recently... So, can anyone help? I want the improvement Matthias got, if not better! :D

RE: Workouts to improve breaststroke sprints

Former Member — Fri, 16 Dec 2005 06:11:07 GMT

Originally posted by Draconis Well, sorry to bring this old thread up again, but I can't resist it :D. Wow Matthias, he took off over 12 seconds from his 50 *** in just 6 (? I think, seeing the posting dates) months! Wow, 35.72 from over 45. HOW did he do it? And hooked-on-swimming as well as Matthias both mentioned working on technique. How does one work on that without a coach? I mean how can you tell the good technique from the bad technique if there's no one to correct your technique? How can I practice technique? Are their massive chunks of time taken off mostly caused by improved techniques? I don't see either of them online anymore recently... So, can anyone help? I want the improvement Matthias got, if not better! :D hey draconis, well, actually i'm now down to 35.52 aiming for 34.92 but well, I didn't happen to swim the last month because our pool closed down so just this little improvement of 0.2 the last three to four months. How did I do it? Well, as you mentioned Dima and I both mentioned the importance of improving your technique. And yes, our "massive chunks of time" we have taken off are mainly due to our improving techniques. Breaststroke is one of the strokes where perfect technique is much more important than any other aspect (I do NOT say that technique is the only thing to work on.) You can work on your technique even with out a coach. Heck, I have only enjoyed three month of coached workouts so far. (But I happened to find out that training in Sweden is the most fun :D ) Work on your technique by a lot of drill work and very slow swimming with perfect form. If you concentrate on swimming with the best possible form, you will surely find out what's holding you back from swimming faster faster. Or (as I have done once) bring up a friend with a camcorder and let him tape you so you can review your stroke yourself. It is very helpfull as I found out. If I think how awful my stroke back than looked (May :-D ) and how fast it still was compared to my team mates than. Or you could ask a life guard to give you some feedback. One life guard at my pool gave me a lot of hints when I was still learing freestyle. Or you could ask an other swimmer at your pool who seems to have a good technique. Aks him AFTER he has finished his workout and he will probably spend some time to help you with your stroke. And last but not least : Read Wayne's and Andy's articles on swimming. Those are the best articles on swimming and especially Wayne's breaststroke tips are second to none. brgds Matthias

RE: Workouts to improve breaststroke sprints

Former Member — Tue, 11 Oct 2005 09:55:20 GMT

Originally posted by Matthias Do you mean a pull like Amanda Beard uses? like pulling right until your *** with no or little insweep? brgds matthias I don't believe Amanda uses that pull. I have a video of her and watched maybe 50 times in the last several months. She has a very powerful insweep. That's why she can come up so high out of water. I think she sweeps out wide and sweeps in toward her chest. Anyway, hi to all fellow breaststrokers. I just found this forum yesterday and thought it was great. Lots of active posters here. Also, Wayne, good to see you are a poster here. I read some of your articles on breaststrokeinfo and found them to be very helpful. I started learning breaststroke in June. Started with the out back down recover type of pull. I made some progress using that type of breaststroke but I had great difficulties breathing without lifting my head and the arms are too slow to get out. A couple of weeks ago, I switched to the outsweep and insweep type of arm strokes. I get so much momentum from the insweep that I naturally come out of water to breathe almost without lifting my head at all. It's faster and less tiring. I really prefer the sweep in and sweep out type of pulls. Pulling back like a fly pull simply just doens't work for me. Perhaps it works for some people. My knees are a little sore too, but generally don't last long. Mostly the part where if you stand with your feet next to each other, where your two legs touch each other by the knees.

RE: Workouts to improve breaststroke sprints

Former Member — Fri, 17 Jun 2005 16:30:22 GMT

I believe breaststrokers should do sprint fly in workout. I believe when your fly improves so does your breaststroke. I believe the same muscles should be used, more back muscles ( lats) than the traditional forearms. The way to use those muscles is to hunch your shoulders on the outreach before the pull. Also many world class breaststrokers are using a fly type pull instead of a scull out and scull in. I believe a straight fly pull is more positive for sprinting, less time, less chance of slipping, and more forwards propulsion.

RE: Workouts to improve breaststroke sprints

Former Member — Fri, 17 Jun 2005 14:18:00 GMT

Originally posted by breastroker Also many world class breaststrokers are using a fly type pull instead of a scull out and scull in. I believe a straight fly pull is more positive for sprinting, less time, less chance of slipping, and more forwards propulsion. Do you mean a pull like Amanda Beard uses? like pulling right until your *** with no or little insweep? brgds matthias

RE: Workouts to improve breaststroke sprints

Former Member — Fri, 17 Jun 2005 12:06:06 GMT

Also many world class breaststrokers are using a fly type pull instead of a scull out and scull in. Wayne: What does this mean? I've seen some of Glenn Mills videos on the "wide" pull and at the catch it looks very much like a fly pull, beyond shoulders with palms turn out to side (no doubt done through the "hunch" that you mention) but how does the pull resemble fly? Is it more backward than the "traditional" *** pull? If so then how does one avoid getting caught up before the arm recovery? Thanks

RE: Workouts to improve breaststroke sprints

Former Member — Thu, 16 Jun 2005 14:48:41 GMT

Well, I usually do *** and free closed in yardages. I sometimes do Im workouts, and even do backstroke my worst in workout. I feel that a breaststroker is better to do a well-rounded workout. As a kid, I was a decent flyer as well and at one time you couldn't tell whether my fly or *** was my best stroke. Now as an adult the *** is my best stroke.

RE: Workouts to improve breaststroke sprints

Former Member — Fri, 20 May 2005 13:30:50 GMT

congrats Dima! sounds your going to be a breaststroker, too ;) keep working on your technique, this will help a lot to get your time down! I spent working on my technique for two weeks and took more than 2 seconds of my 50breast. (First I went 37.88 about three weeks ago and last sunday I went 35.72) brgds Matthias

RE: Workouts to improve breaststroke sprints

Former Member — Fri, 20 May 2005 13:25:49 GMT

Dima, Breaststroke is ALL about timing. You can go even faster! It takes years to get a great breaststroke, so you have a great future in that stroke. RatT, I am working 12-14 hours a day, with no days off sim=nce early March. Just no time for long writing. But you have to be specific when you are talking about Amanda's stroke. There is HUGE timing changes from her 100 meters to her 200 meters. Personally I want everyone to look more like her 200 timing, fast pull, kick and glide with her head underwater for one second. That way when you are swimming a 100, you will naturally speed up the tempo, but keep the technique.

RE: Workouts to improve breaststroke sprints

Former Member — Fri, 20 May 2005 05:15:04 GMT

Matthias, remember how astonished I was by your huge drop in a 50m. ***?I could almost not believe that one could do it that fast.Well, today, after working on pretty much nothing but technique(low head position, nice glide, strong kick, etc.) for about 2 months I finally braved up to time my usually pathetic ***.Well, I did a 50SCM and completed it in 39.84sec!!!Ok, no laughing, I know it will sound like some ridiculous time for breaststrokers, but that is not only the first time I broke 40 sec. but also the first time I ever got even close to a low 40 sec. range.My best was 43.44 before, so I am happy to state that even my breaststroke is improving which seems to be the hardest for me.Now watch out, Matthias, I will soon break your record, lol, I am just kidding, but seriously , I am pretty impressed with your huge improvement, mine is not that tremendous, but still is very impressive and satisfying to me.I am now below the 40 sec. range!!!That feels good!!!

RE: Workouts to improve breaststroke sprints

Former Member — Tue, 10 May 2005 05:06:55 GMT

Thanks, Wayne. Excuse me... I still need your instruction to my 1st Q above, timing. And what is 'cobra drill' exactly for? Doesn't it prolong the time of hand recovery, while pull one's hip forward? Looking forward to having your comments. Thank you.

RE: Workouts to improve breaststroke sprints

ande — Tue, 10 May 2005 03:40:09 GMT

Amanda really gets her hands and arms out in front quickly how long and far does she glide? ande

RE: Workouts to improve breaststroke sprints

Former Member — Mon, 09 May 2005 15:46:45 GMT

Fast hands and fast feet are the key.

RE: Workouts to improve breaststroke sprints

Former Member — Mon, 09 May 2005 15:26:57 GMT

Thank you, Wayne. I have got some more questions about ***.:confused: :confused: 1. Timing. The start of leg recovery must not happen before the END of hand recovery, right? If so, any drill to accomplish it? 2. I have watched video of Amanda Beard¡¦s 100 breaststroke race, her cadence is 1.11-1.15 thruout the race. To complete pull/kick/glide in such short time, is fast hand the KEY? Do we have to have GREAT power to do pul/kick/glide in 1.11sec? Thank you very much.

RE: Workouts to improve breaststroke sprints

Former Member — Wed, 04 May 2005 16:23:42 GMT

I always warm up the same at every big meet. At our Nationals it can be real hard to do as there may be 200 swimmers in the warmup pool. I always swim at least 4 single lengths of breaststroke underwater to open up the lungs. I always warm up the legs and arms seperate, and then do the simple wave style drills like hand lead body dolphin. I practice a narrow underwater kick to the surface, and a strong first stroke without a breath. Yes, my ears are just underwater on the first stroke. If your head comes up early on the first stroke, before the hands go apart for the pull, your hips will sink and you loose a lot of time.

RE: Workouts to improve breaststroke sprints

Former Member — Tue, 03 May 2005 16:18:05 GMT

Thanks, Wayne. Sorry, but English is not my mother tongue. Please clarify me more¡K:confused: ¡§My head comes up slightly (without a breath) just before the hands going the maximum width. ¡§ So it seems your ears are SUBMERGED. Right? ¡¨Putting you head up prior to "catching" on the inwards scull can loose a half second.¡¨ Do you mean that to do as you said can lower the time? By the way, what WARM-UP will you suggest b4 a *** event. Thank you very much.

RE: Workouts to improve breaststroke sprints

Former Member — Tue, 03 May 2005 14:02:15 GMT

All I try to do is get a small portion of the top of my hair or cap out of the water. I have a coach watch me, esp. off a dive start. Usually the first couple would have me DQ'd, then I get it right. Everything on that first stroke is timed to get maximum forwards propulsion. My head comes up slightly (without a breath) just before the hands going the maximum width. Putting you head up prior to "catching" on the inwards scull can loose a half second.

RE: Workouts to improve breaststroke sprints

Former Member — Tue, 03 May 2005 08:13:13 GMT

Originally posted by breastroker 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. ......! 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! Hi ,Wayne. Please clarify me that do you mean it's Ok to let just PART of your head comes above the surface during the stroke? ref FINA's rule QTE SW 7.7 During each complete cycle of one arm stroke and one leg kick, in that order, SOME PART of the swimmer's HEAD shall break the surface of the water, except that after the start and after each turn the swimmer may take one arm stroke completely back to the legs and one leg kick while wholly submerged. THE HEAD must break the surface of the water before the hands turn inward at the widest part of the second stroke. UNQTE So if part of the head is allowed, what will you suggest the hight of the head to the SURFACE? goggle? somewhere between goggle and ear? or even ear? Thank you for your help.