Advanced Breaststroke Ideas and Drills that Work By Wayne McCauley.

Advanced Breaststroke Advanced Breaststroke Ideas and Drills that WorkIdeas and Drills that Work

By Wayne McCauleyBy Wayne McCauley

Details To Look ForDetails To Look For

Streamline in stroke and in pulldownsStreamline in stroke and in pulldowns

Fast HandsFast Hands

Fast Feet –finish the kickFast Feet –finish the kick

Swim Underwater during the strokeSwim Underwater during the stroke

Two Hunch systemTwo Hunch system

Non-Traditional BreathingNon-Traditional Breathing

Non-Traditional PulldownsNon-Traditional Pulldowns

Streamline, Streamline, StreamlineStreamline, Streamline, Streamline

Streamline, streamline, streamline is what Streamline, streamline, streamline is what I tell my swimmers every set. I tell my swimmers every set.

They shoot the hands forward so that They shoot the hands forward so that when they kick they are already going into when they kick they are already going into the streamline. the streamline.

I tell them the more time in streamline the I tell them the more time in streamline the faster they will be and the easier the swim faster they will be and the easier the swim will be.will be.

The Modern StreamlineThe Modern Streamline

This can mean up to 16 less yards to swim for the 200 Breast or Fly!

Keep Your Body “In Line”Keep Your Body “In Line”Swimming with good postureSwimming with good posture

Flat back –Flat back –

• Core Tension!Core Tension! • Push your back Push your back towards the surfacetowards the surface• RotateRotate hips, don’t hips, don’t lift or droplift or drop

Keep Your Body “In Line”Keep Your Body “In Line”Swimming with good postureSwimming with good posture

Underwater StreamlineUnderwater Streamline

Importance of DrillsImportance of DrillsDrills alone can decrease the 50 time by one Drills alone can decrease the 50 time by one second and the 200 time by four to six second and the 200 time by four to six seconds in one season.seconds in one season.Some coaches feel it is easier to increase Some coaches feel it is easier to increase strength, I feel masters are not going to strength, I feel masters are not going to make large changes in strength.make large changes in strength.Drills can increase hand and foot speedDrills can increase hand and foot speedP = F x D/TP = F x D/T(Power equals Force x Distance divided by (Power equals Force x Distance divided by time.) time.)

Fast Scull DrillFast Scull DrillFast Hands = More PowerFast Hands = More Power

Scull as fast as possible with all out hand speed -without slipping water. Scull as fast as possible with all out hand speed -without slipping water.

Butterfly Pull May Be The Future of Butterfly Pull May Be The Future of Breaststroke Breaststroke

Many world class swimmers eliminate the Many world class swimmers eliminate the out scull and in sweep, instead using a out scull and in sweep, instead using a straight back butterfly pull straight back butterfly pull

Similar to the “pulling over a barrel” we were Similar to the “pulling over a barrel” we were taught 40 years ago.taught 40 years ago.

Recover of the hands not back to full Recover of the hands not back to full streamline, but at shoulder width outstreamline, but at shoulder width out

““Butterfly Type” PullButterfly Type” PullAGNES KOVACSAGNES KOVACS

Underwater As Part of The StrokeUnderwater As Part of The Stroke

Breaststroke is faster underwater than on Breaststroke is faster underwater than on the surface.the surface.

The faster the pull is, the quicker the The faster the pull is, the quicker the swimmer can press the head and chest swimmer can press the head and chest underwater.underwater.

The more time the swimmer spends during The more time the swimmer spends during and after the kick while underwater, the and after the kick while underwater, the faster the time.faster the time.

Head position affects streamlineHead position affects streamline

For every inch the head is lifted, the hips For every inch the head is lifted, the hips sink two inches.sink two inches.

For every inch above the surface the head For every inch above the surface the head is lifted, it will take additional time to get to is lifted, it will take additional time to get to the streamline position.the streamline position.

One-Second DrillOne-Second Drill

Have swimmers hold a streamlined position Have swimmers hold a streamlined position underwater for a “one-one-thousand” count on underwater for a “one-one-thousand” count on each stroke. each stroke.

Two Second DrillTwo Second Drill

After the one second drill, have swimmers hold After the one second drill, have swimmers hold the streamlined position underwater for two-the streamlined position underwater for two-one-thousand count each stroke.one-thousand count each stroke.

Dominico Fioravanti won both the 100 and Dominico Fioravanti won both the 100 and 200 Breaststroke in the 2000 Olympics200 Breaststroke in the 2000 Olympics

Dominico FioravantiDominico Fioravanti

Do you know the time of your Do you know the time of your swimmers stroke?swimmers stroke?

Most 50-100 breaststrokers time for each Most 50-100 breaststrokers time for each stroke is 1.2 to 1.7 secondsstroke is 1.2 to 1.7 seconds

Most 200 breaststrokers stroke is 1.4 to Most 200 breaststrokers stroke is 1.4 to 1.9 seconds1.9 seconds

For every tenth added in streamline you For every tenth added in streamline you can subtract a tenth per stroke in overall can subtract a tenth per stroke in overall time!time!

Dominico FioravantiDominico Fioravanti

Kosuke KitajimaKosuke Kitajima

The Two Hunch SystemThe Two Hunch System

I use the two hunch I use the two hunch method in breaststroke.method in breaststroke.

The first hunch is pulling The first hunch is pulling the shoulders up next to the shoulders up next to the ears after the in the ears after the in sweep to decrease water sweep to decrease water resistance.resistance.

Biceps squeezed next to earsBiceps squeezed next to ears

The Second HunchThe Second Hunch

The Second HunchThe Second Hunch

The second hunch is slightly before the The second hunch is slightly before the arms are full extended as in Grote’s arms are full extended as in Grote’s picture, or immediately after full extension.picture, or immediately after full extension.

This hunch starts with the upward rotation This hunch starts with the upward rotation of the elbows and shoulders so the of the elbows and shoulders so the swimmer feels like they are doing butterfly.swimmer feels like they are doing butterfly.

The palms rotate so both thumbs are The palms rotate so both thumbs are pointing down.pointing down.

The Hunch and Proper head positionThe Hunch and Proper head position

Aussie Piper of left – USA Moses on rightAussie Piper of left – USA Moses on right

KICKING DRILLSKICKING DRILLS

Are your swimmers finishing the kick?Are your swimmers finishing the kick?

The last six inches are 50% of the power. The last six inches are 50% of the power.

After the soles of the feet slam together, the After the soles of the feet slam together, the toes are pointing down.toes are pointing down.

It is not necessary to point the feet It is not necessary to point the feet backwards, although many swimmers do.backwards, although many swimmers do.

KICKING DRILLSKICKING DRILLS

Forward egg beater is a modification of a Forward egg beater is a modification of a water polo drill. water polo drill.

This drill improves foot speed (power) and This drill improves foot speed (power) and leg endurance.leg endurance.

Simply it is all out pumping of the legs.Simply it is all out pumping of the legs.

By decreasing this time component the By decreasing this time component the time spent in streamline after the kick can time spent in streamline after the kick can be increased.be increased.

Forward EggbeaterForward Eggbeater

This drill will eventually do two things.This drill will eventually do two things.

Sprint faster.Sprint faster.

Endurance is enhanced.Endurance is enhanced.

PulldownsPulldowns

There should be NO disturbance of water There should be NO disturbance of water at the surface.at the surface.

The Modern streamline must be obtained The Modern streamline must be obtained immediately off the start and each turn.immediately off the start and each turn.

Alternate timings can be as short as one Alternate timings can be as short as one second before the pulldown.second before the pulldown.

Try not breathing on breakout strokes in Try not breathing on breakout strokes in 50 and 100 races.50 and 100 races.

Non-Traditional BreathingNon-Traditional Breathing

I teach swimmers to I teach swimmers to swim breaststroke swim breaststroke without breathing without breathing every stroke.every stroke.

There is no reason to There is no reason to breathe in the 50 breathe in the 50 events.events.

Breathe every other Breathe every other stroke in the 200.stroke in the 200.

Non-Traditional BreathingNon-Traditional Breathing

Don’t breath the first Don’t breath the first stroke up after the stroke up after the underwater stroke.underwater stroke.

Don’t breath the last Don’t breath the last 3-5 meters.3-5 meters.

Steve Lundquist Steve Lundquist can be seen not can be seen not breathing the last breathing the last three strokes in three strokes in 19841984

Breaststrokers Web sitesBreaststrokers Web sites

www.breaststroke.infowww.breaststroke.info

Coach Wayne McCauleyCoach Wayne McCauley

SPMA ChairmanSPMA Chairman

ASCA Level 5 MastersASCA Level 5 Masters

Masters National Masters National ChampionChampion

Masters All-AmericanMasters All-American

18 Consecutive Years in 18 Consecutive Years in USMS Top 10USMS Top 10

Contact Info:Contact Info: [email protected](310) 702-6393

“1993 Old style”