»
Advanced Intermediate Swim Training
Day 017 - Breaststroke drill and aerobic freestyle set.
900 warm-up, 600 kick, 2000 swim, 100 warm-down. Total = 3600 yards/meters 
|
TODAY WE'LL LEARN A NEW BREASTSTROKE DRILL, AND THEN FINISH WITH AN AEROBIC FREESTYLE SET WITH SOME BREASTSTROKE SPRINTS.
Warm up: 400 swim, 300 kick, 200 pull
Kick Set: 200 straight freestyle kick, 200 straight breaststroke kick, 200 straight backstroke kick. Rest 20 seconds between 200's.
Today's Drill:
Breaststroke wall-kicking
A key change in the breaststroke within the last 15 years has been the flattening of the angle between the torso and the thighs during the recovery of the feet. In the ""old breaststroke,"" the body stayed relatively flat and near the surface of the water, and the knees were pulled under the body on the kick recovery. This technique allows a powerful kick, but pulling the knees under the body during each stroke cycle acts like a parachute-the knees collide with all the water flowing under the body. Mike Barrowman (the world record holder in the 200 breaststroke) saw this, and he began swimming breaststroke with almost a 180 degree angle between his torso and thighs (as opposed to the conventional ~120 degree angle). This allowed the water to flow smoothly over his knees, and reduced resistance dramatically. Today's drill will introduce you to the feeling of the ""new breaststroke.""
Find an area of the wall in the pool where the water is too deep for you to reach the bottom. Hang your elbows over the edge of the pool or the gutter, and press your body flat against the wall. Now execute a breaststroke kick, but do not allow your hips to leave the wall. This will force your heels to initiate the recovery, rather than your knees, which is the most efficient way to recover in the breaststroke kick.
Main Set:
20 x 100 swim, first 10 are aerobic freestyle, second ten are swum with the last 25 breaststroke. If you are swimming short course, flip turn at the 75 into the 25 breaststroke. Build the 25 breaststroke to an all-out effort the last 10 yards. Take 10 seconds rest between 100s.
100 warm-down
Total: 3600 yds./m
|
|
Shopping:
