About This Workout
1. Easy warm-up.
2. An easy individual medley to stretch all the muscle groups.
3. This is the first drill: LGB for the even twenty-fives; 2K-1P (2 kicks per one pull) for the odd twenty-fives. Long glide breaststroke means that you should swim the entire length with as few strokes as possible. Remember to glide almost to a complete stop before initiating the next stroke, as emphasized by the stroke tips (see drill).
4. This finishes the warm-up. Kick, without a board, the first 25 yards with the hands extended, fingertips touching or thumbs interlocked, emphasizing the kick tip—snap the legs together by trying to crash the ankles into each other. On the last 50 or 25 yards, use a complete stroke. Here you will build to an 85 percent effort by the end of each repeat.
5. Take some rest, then get ready for a great breaststroke workout. Note that AR = active rest; H = hard or 100 percent efforts. In this set, emphasize the hundreds with 100 percent performance. The two fifties are rest periods termed active rest. Here you swim breaststroke at a lower intensity (60 percent) but concentrate on good form, thinking about those stroke tips while preparing for the next all-out one hundred. Take 20 seconds rest between each effort. Keep a log of all your times. Remember, you can do this set with any stroke.
6. Kicking is next. By this point in the workout, the adductor muscles (the large muscles on the inside of the thigh) are fatigued. Take this opportunity to concentrate on the kick stroke tip while working at a lower intensity. Alternate one length freestyle kick as recovery, then one length breaststroke kick. Take 20 seconds rest between each kick distance.
7. It’s always good to balance out the muscle groups and, at the same time, get in some additional yardage. Pull the next set freestyle using a pull buoy and hand paddles. Do the same stroke drill you did in set 3, but here it’s long glide freestyle. Do this for the first two one hundreds as you begin increasing your intensity and building up your speed throughout the set. Pull the remaining one hundreds with a normal stroke, using the pull buoy and paddles.
8. Finish off the workout with a loosen-down of LGB.
Stroke Tips Drill
To achieve all the potential power in the kick, make sure that your heels are drawn up close to the buttocks with the toes pointing outward to the side walls of the pool. Then uncoil this potential energy in an explosive manner with special emphasis on the last 18 inches of the kick, trying to smash the ankles together. There is no specific drill for this, but it is important to think about the correct movement every time you kick.
Drill
Try doing the breaststroke with two kicks to each pull. As you finish with the first kick, lock your thumbs together as your arms are fully extended, then kick again. At that kick’s completion, start the outward skull to begin the next pull. This will help alleviate that squished bug look and introduce the glide portion of the stroke at the right time. See Figures A.6A and B.
Workout Theory
The long warm-up is for injury prevention. Since breaststroke is an explosive or ballistic stroke, the workout should have intensity swims to prepare the body for these movements. Thus the all-out hundreds.
Some fitness swimmers may feel that since they are not training or preparing for a race, there’s no reason to swim at 100 percent effort. The answer is that it is easy to swim at 50 percent output in breaststroke. But easy breaststroke is more like a stretching routine that can be done without getting chlorine in your hair. These sets were designed to put some life and effort into your workouts.
The long glide breaststrokes and the 2K-1P at the beginning and ending of the workout are to remind and familiarize you with the long, extended reach and streamlined body position at the end of the stroke. Breaststroke swimmers who don’t streamline and coordinate the finish of the kick before the start of the next stroke look like squished, squirming bugs. You must concentrate on having a long, streamlined body position at the completion of the stroke. The workout finishes off with a freestyle pull to add to the total distance and balance out usage of the muscle groups.
TIDBIT FACTS
The fastest ever 100-yard breaststroke is 52.48 for a man and 1:00.46 for a woman.
The fastest 100-yard breaststroke in the fifty to fifty-four age-group is 1:05.29 for a man and 1:17.72 for a woman.
After a month, most beginner adults can swim a 100-yard breast in 2:25; an intermediate swimmer is at 1:40.
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