Arms with a breath, kick and glide.
Going slow and extending to a full reach is important. Aim for controlled movements over fast sloppy motions.
Testable goal:
Swim breaststroke for two high quality strokes. Each should have a breath and all components of a legal stroke.
Bonus Goals:
- Underwater breaststroke pullout
- Arms initiate at the surface.
- Kick begins to pull up at the arms squeeze through “eat” and the breath.
- Kick is strong, propelling the swimmer forward into a strong glide.
- Full arm extension before second stroke.
Activities to achieve this goal:
3 x SL + 1 BR
1 x 11,E&Breathe, 11 + 1 BR K and glide
Streamline with no kick. Do the arms first, with a breath.
As the arms shoot forward back to 11, initiate the kick.
Snap feet together, and hold in 11 for a long glide.
Move over, return, and repeat.
2 x 25: 2 BR Swim + Free the rest.
Drill: Breaststroke 2 Kicks + 1 Pull
Get lower in the water
Drill: Breaststroke – Mini, Medium, Huge
Swim breaststroke with normal breathing and kick.
First 2 strokes, do a mini tiny arm stroke, barely moving your hands and elbows.
Next two strokes, do a normal, but narrow, breaststroke arm stroke (smaller than typical).
Next two strokes, do a wide, huge, elbow back behind back, arm stroke.
What type of stroke should we do? Medium, a tad smaller than normal.
Challenges to achieve this goal:
Challenges are like games but with less moving parts and quicker.
Challenge:
Do breaststroke arms with fly kick to 1/2 way
Challenge:
Swim BR on your back, underwater from T to the Flags.
Challenge:
Underwater place the crown of your head against the middle of the + mark.
While staying underwater, and keeping head pressed to the wall, do 3 Breaststroke Kicks
Final Test:
Push off in streamline without kicking, at the surface do two full and legal breaststroke strokes.
- Arms first with a breath
- Legal kick
- Breathe without pausing
- No flutter kick
- After kick extend into a long position 11 glide
- Start second stroke without interrupting flow