Improve your breaststroke kick with this easy-to-learn Dryland exercise from Dr. John Mullen (Training COR – www.trainingcor.com). Titled Sliding Lateral Lunge, this will work your glutes and the muscles needed to help you finish your kick with a snap.
Learning a flip turn can be intimidating but definitely worth your while to learn. I’ve done some previous posts here on our website and those posts are listed at the end of this posting. I stumbled on two new videos on freestyle flip turns. One is a drill to learn the initial “flip” technique and the other walks you through the full flip turn sequence with some excellent tips. Both are great!
Many open water swimmers and triathletes ask why they should bother learning flip turns since they don’t use them out in the open water. There are three compelling reasons to learn flip turns if you practice in a pool!
Don’t you get frustrated watching everyone get by you on those walls? Of course you do! Why not level the playing field?
Flip turns are really good for learning airway management which you most definitely need in an open water swim. Once you master the steps to the flip turn, then learn to manage your air as you go into the turn and then come out of the turn. Always exhale through the turn and, optimally, don’t breathe that very first stroke off the wall. Why? You create your own wave action coming off the wall and you create resistance by going for air through that wave. Ride the wave out a little bit with a few strokes and that will lead to a more efficient start to your next lap.
Save energy by learning to maximize your wall action with an efficient flip turn. The very fastest you will be when you swim is off the starting block and off the walls. An open turn can be efficient, but a flip turn executed properly is really efficient.
Ok, here’s the first video and it has a very easy drill to set you up for learning the action of the initial flip. All you need is some lane space and a kick board.
This second video take you through the actual turn on the wall with some terrific pointers on how to refine the flip turn.
If you want more information on flip turns and the other turns we use in swimming, here are some of our other postings available on our Swymnuts website:
Dr. G. John Mullen is one of my favorite Dryland specialists out there. A swimmer himself, a physical therapist, and a guy that really understands how our bodies work, I find myself reading his blogs regularly. I come away knowing so much more. Today this landed in my reading feeds and the timing is perfect as I talked to a few swimmers about this subject this week.
This past week British Swimmer Adam Peaty absolutely smashed the world record in 100M long course breaststroke at the British Championships in London in an amazing 57.92. Below is the video of his race and his interview after the race.
A few things in his technique stand out:
He ALWAYS returns to the line out front. Even with a very quick tempo to his stroke, he does not sacrifice getting completely horizontal after each stroke. Note how his head and chest drop below his shoulders.
His hip slide is phenomenal! Watch how far forward his hips slide on the insweep of the stroke. Note how dry his back is and how the wave behind him stays low on his back.
His undulation is mild with hips always at or near the surface.
The timing between his pull and his kick is perfection. Slow the video down and you will see that he is almost in streamline out front as his ankles quickly draw up behind him kicking him into a beautiful streamline.
On the pull his elbows remain high and his hand strike forward is in very shallow water.
Adam is only 20 years old. Wow!
In this version you get a little better look at him close up, but it is missing the turn. Adam is in the lime green suit in Lane 4.
In the next video here, you get to see the turn (along with the crowd’s reaction).
I really like Gary Hall Sr and his methodology. We’ve all seen or done breaststroke pull with flutter kick. He tells you the WHY behind HOW to do it correctly. This is a terrific drill for those of you who have knees or hips that do not allow you to do breaststroke. Put some fins on and you can really get motoring down the pool!
You’ll need to click the video to jump over to Vimeo where you will be able to watch it.
In freestyle it is very important to stay low when breathing. If your head is out of alignment so too are your chest and hips. Before you know it you are either swimming uphill or downhill and using much more energy in your swimming than you need to. Check out this excellent video from our friends at Effortless Swimming.