TRC Main Set – Breaststroke: Finding Your Line

TRC Main Set – Breaststroke: Finding Your Line

There are 4 aspects of breaststroke technique that impact how fast you can be in the stroke. In order of importance they are as follows: 1. Kick Propulsion 2. Kick Cycle Time 3. Loss of velocity after the kick 4. Pull Propulsion. This week’s main set focuses primarily on the 3rd… how much speed do you lose after the peak propulsion of each kick & before your peak propulsion of each pull. Basically, can you find a good “line” while you’re gliding. In order to minimize the amount of speed lost at this point in the stroke, we need to prioritize 3 things during the glide… the arms, the legs & the head. For the arms, you should focus on reaching far down the pool (no bent elbows) in a tight racing streamline (pinkies down/palms facing each other) with hands only a few inches apart. Along with the arms, you also need to make sure your chin is tucked all the way to your chest between each stroke & try to focus on using a late breath technique. In regards to the legs/lower body… the top priority after peak propulsion of the kick is the afterburners. Finish each kick by squeezing the legs together & quickly pointing the toes & lifting the feet up to your body line. You’ll set up the upper body & head position first with a 2 breaststroke kick/1 pull drill. Then you’ll focus on the afterburners while doing 4 x 50’s breaststroke kick. Finally, you’ll put it all together for breaststroke swim & increasing stroke rates. As the stroke rate increases, do your best to maintain your optimal “glide line” even as your time spent gliding decreases.

3 Rounds

Drill 4 x 50 Breaststroke – 2 kick/1 pull – focus on chin tuck & racing streamline while gliding @ rest :15

Kick 4 x 50 Breaststroke with snorkel & alignment board – focus on afterburners (squeeze, point/lift the feet after each kick) @ rest :15

Swim 4 x 75 Breaststroke @ 40 SR on tempo trainer – find your line! @ rest :25

Swim 4 x 50 Breaststroke @ 46 SR on tempo trainer – find your line! @ rest :20

Swim 4 x 25 Breaststroke @ 52 SR on tempo trainer – find your line! @ rest :15

Have fun!

Coach Nolan

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