On May 20th, I wrote a post on a drill for breaststroke timing. You can read that here. That post also gave a link to an article by Swimming World on breaststroke timing. This week I show another application of the drill I call “Pull Stop – Kick Stop”. (If you need a review of what the Pull Stop, Kick Stop drill is, you’ll see that at the bottom of this post.)
This drill is relatively simple. Apply the Pull Stop Kick Stop drill to a 100 yard breaststroke. The idea is that you start with a big separation between the pull and kick on lap one, and then reduce that separation on lap two, further reduce it on lap 3, and then lap 4 is done as normal breaststroke. Try a series of 100 breaststrokes in this fasion.
Here are the specifics:
- On lap 1, count “1-2-3” after the pull, before you execute the kick. Make sure you are in full streamline before you start your count.
- On lap 2, count “1-2” after the pull (in full streamline) before you execute the kick.
- On lap 3, count “1” after the pull, before the kick
- On lap 4, swim normal breaststroke. It is important that you allow your body to fully extend after each stroke. Finish your kick quickly and firmly, bringing your feet AND your legs together, and pointing your toes at the end of that kick. Get those arms fully extended and finish them close together up front (but not overlapping).
Some key points:
- Work your streamline each and every stroke! You want to achieve that same type of streamline that your coaches ask you to do when coming off the wall. Arms full extended (although not stacked on top of each other), and touch your biceps to your ears. Eyes should be looking at the pool bottom.
- Get your hips to come up by pressing your chest down when you are fully extended. Be careful not to point your hands or head down – just press your chest down. Pressing your chest down helps your hips to rise. Getting your hips up sets you up for a more powerful kick.
- Start each pull with your thumbs down and palms facing the sides of the pool.
- Keep your knees fairly narrow on your kick. Your first action of the kick is to bring both heels up to the side of your buttocks. Your feet should separate slightly on the draw up (of feet to butt) in order to prevent your knees from going wide.
Drill: Pull Stop, Kick Stop
This is a drill that can help in establishing timing between the pull and the kick. It also promotes “riding the glide” in breaststroke, driving the head down between outstretched arms, and finishing the feet before starting the pull.