Transcript Advanced Breaststroke

Advanced Breaststroke
Ideas and Drills that Work
By Wayne McCauley
Details To Look For
Streamline in stroke and in pulldowns
Fast Hands
Fast Feet –finish the kick
Swim Underwater during the stroke
Two Hunch system
Non-Traditional Breathing
Non-Traditional Pulldowns
Streamline, Streamline, Streamline
 Streamline, streamline, streamline is what
I tell my swimmers every set.
 They shoot the hands forward so that
when they kick they are already going into
the streamline.
 I tell them the more time in streamline the
faster they will be and the easier the swim
will be.
The Modern Streamline
This can mean up to 16 less yards to swim for the 200 Breast or Fly!
Keep Your Body “In Line”
Swimming with good posture
Flat back –
• Core Tension!
• Push your back
towards the surface
• Rotate hips, don’t
lift or drop
Keep Your Body “In Line”
Swimming with good posture
Underwater Streamline
Importance of Drills
Drills alone can decrease the 50 time by one
second and the 200 time by four to six
seconds in one season.
Some coaches feel it is easier to increase
strength, I feel masters are not going to
make large changes in strength.
Drills can increase hand and foot speed
P = F x D/T
(Power equals Force x Distance divided by
time.)
Fast Scull Drill
Fast Hands = More Power

Scull as fast as possible with all out hand speed -without slipping water.
Butterfly Pull May Be The Future of
Breaststroke
Many world class swimmers eliminate the
out scull and in sweep, instead using a
straight back butterfly pull
Similar to the “pulling over a barrel” we were
taught 40 years ago.
Recover of the hands not back to full
streamline, but at shoulder width out
“Butterfly Type” Pull
AGNES KOVACS
Underwater As Part of The Stroke
Breaststroke is faster underwater than on
the surface.
The faster the pull is, the quicker the
swimmer can press the head and chest
underwater.
The more time the swimmer spends during
and after the kick while underwater, the
faster the time.
Head position affects streamline
For every inch the head is lifted, the hips
sink two inches.
For every inch above the surface the head
is lifted, it will take additional time to get to
the streamline position.
One-Second Drill
 Have swimmers hold a streamlined position
underwater for a “one-one-thousand” count on
each stroke.
Two Second Drill
After the one second drill, have swimmers hold
the streamlined position underwater for twoone-thousand count each stroke.
Dominico Fioravanti won both the 100 and
200 Breaststroke in the 2000 Olympics
Dominico Fioravanti
Do you know the time of your
swimmers stroke?
Most 50-100 breaststrokers time for each
stroke is 1.2 to 1.7 seconds
Most 200 breaststrokers stroke is 1.4 to
1.9 seconds
For every tenth added in streamline you
can subtract a tenth per stroke in overall
time!
Dominico Fioravanti
Kosuke Kitajima
The Two Hunch System
I use the two hunch
method in breaststroke.
The first hunch is pulling
the shoulders up next to
the ears after the in
sweep to decrease water
resistance.
The Second Hunch
Biceps squeezed next to ears
The Second Hunch
The second hunch is slightly before the
arms are full extended as in Grote’s
picture, or immediately after full extension.
This hunch starts with the upward rotation
of the elbows and shoulders so the
swimmer feels like they are doing butterfly.
The palms rotate so both thumbs are
pointing down.
The Hunch and Proper head position
Aussie Piper of left – USA Moses on right
KICKING DRILLS
Are your swimmers finishing the kick?
The last six inches are 50% of the power.
After the soles of the feet slam together, the
toes are pointing down.
It is not necessary to point the feet
backwards, although many swimmers do.
KICKING DRILLS
Forward egg beater is a modification of a
water polo drill.
This drill improves foot speed (power) and
leg endurance.
Simply it is all out pumping of the legs.
By decreasing this time component the
time spent in streamline after the kick can
be increased.
Forward Eggbeater
This drill will eventually do two things.
Sprint faster.
Endurance is enhanced.
Pulldowns
There should be NO disturbance of water
at the surface.
The Modern streamline must be obtained
immediately off the start and each turn.
Alternate timings can be as short as one
second before the pulldown.
Try not breathing on breakout strokes in
50 and 100 races.
Non-Traditional Breathing
I teach swimmers to
swim breaststroke
without breathing
every stroke.
There is no reason to
breathe in the 50
events.
Breathe every other
stroke in the 200.
Non-Traditional Breathing
Don’t breath the first
stroke up after the
underwater stroke.
Don’t breath the last
3-5 meters.
Steve Lundquist
can be seen not
breathing the last
three strokes in
1984
Breaststrokers Web sites
www.breaststroke.info
Coach Wayne McCauley
“1993 Old style”
SPMA Chairman
ASCA Level 5 Masters
Masters National
Champion
Masters All-American
18 Consecutive Years in
USMS Top 10
Contact Info:
[email protected]
(310) 702-6393