This is a breaststroke drill, not a butterfly drill.īoth of these drills are excellent with fins, and they’re also great because they take a lot of pressure off of your knees. Remember: When doing breaststroke with a dolphin kick, it’s one kick per stroke cycle. Pausing your kick can lead to a hitch.īreaststroke with a dolphin kick is great for working on your short-axis undulation. ![]() The key on this drill is to maintain your flutter kick throughout the entirety of your stroke cycle. Breaststroke With a Flutter or Dolphin Kickīreaststroke with a flutter kick is great for working on hand speed and elevating your trunk out of the water during the in-sweep. This drill is ideal in a 50-meter pool and can be repeated multiple times within the 50 or, after the first round, you can swim your normal stroke to the wall. Keep your blinders on and don’t worry about what the swimmer next to you is doing. Although some swimmers, such as world record-holder Adam Peaty, currently favor a fast turnover, there are many swimmers who are successful with a longer, more traditional stroke. If you look at any heat of breaststroke in any meet, you’re likely to see four to five different tempos in an eight-lane pool. It can be drastically different from person to person. The goal is for your stroke to eventually come together somewhere between the two drill speeds. Your body should be in streamline at the end of your recovery, and you should be focusing on pointing your toes and flexing your leg muscles, especially your glutes and quadriceps. In this portion of the drill, you should be doing near-perfect technique with your stroke as long as possible. The smooth strokes are long and exaggerated, similar to a true drill pace or tempo you might do in warm-up or cool-down. Stroke efficiency, catch, pull, and any technical part of your stroke aren’t important when spinning-the focus here is all about getting through the stroke cycle as fast as possible. ![]() The spin stroke should be done at a rate much faster than at any point in any swim, practice or meet. ![]() You should swim at two completely different speeds in this drill. Three Spin-Three Smooth, Two Spin-Two Smooth, One Spin-One Smooth Eliminating your need to pick your head up to breathe will ensure that your kicks aren’t rushed. At that point, you can switch to doing a one pull, two kicks drill. After a while, this drill can seem a bit too slow. Many swimmers like to do it during meet warm-up. This drill should be repeated consistently throughout the season. This is the hardest and most discussed concept in swimming: feel for the water. Instead of staying in a perfect streamline during this phase of the drill, do a small sculling motion (or mini out-sweep) to try and find the catch point of your stroke. This is where the second and third kicks should be done. When you’re extended, your biceps should be as close to your temples as possible. Rather, think of it as University of Southern California Coach Dave Salo would say: Kick the shoulders forward to full extension. Don’t force your hands or throw your body weight forward. One Pull, Three Kicks With A Small Front ScullĪfter doing your out-sweep, start your in-sweep and first kick and go into your recovery, (sometimes called the glide). Try these three drills to help get your timing back on track. ![]() It’s something that many athletes feel they lose over the course of a long season or career. Even the most skilled swimmers in the world struggle with this from time to time. The most difficult aspect of breaststroke to master is the timing.
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