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Galmag
July 5th, 2011, 05:52 AM
Hi everybody,

I'm sort of new to swimming (joined a local club about a year and a half ago) and I applied my high school varsity last week. The team's head coach said that if I'm to join the team next season, I have to swim 100m br in less than 1:22m.

I know this isn't too fast, but I have no experience swimming 100m br. My PB for 50m br is 37.11 but that was a long time ago and I'm sure I can swim at least one second faster than that.

So now I have less than two months to become a 100m breaststroker and I'm looking for tips, ideas, drills and workouts to help me swim under 1:20 or at least 1:22.

I'd like to start with splits. What split-technique suits what swimmer?
I thought since I'm more familiar with the 50m br I'd rather try to swim the first length faster (lets say 39 seconds) which will allow me a relatively slower second length (ca.43 seconds), mostly because I'm afraid it'll be harder for me to speed up after 75-80m than to maintain a sub 43s tempo.
What are your beliefs regarding this?

Thanks very much!
Gal

ande
July 5th, 2011, 10:27 AM
Hi Gal mag,

you have to swim 100m br in less than 1:22m in 2 months & your 50m br PB is 37.11
you're looking for tips, ideas, drills and workouts to help you swim under 1:20 or at least 1:22.

What split-technique suits what swimmer?
the first 50 of your 100 breast should be around a second slower than your all out 50

GET STRONGER
GET FASTER
work on your breastroke kick every day
focus on your 25 & 50 speed
focus on easy speed
race a 100 br 2 or 3 times a week

the safest thing to do is GET FASTER
if you can go 34 or 5 in the 50 breast that gives you a wide margin of error for your 100 breast
why not obliterate that 1:22 time?

Swim Faster Faster Index


Ande

Allen Stark
July 5th, 2011, 12:20 PM
I definitely agree with Ande.Also read his Swimming Faster Faster thread and the Breaststroke Lane thread.
One main thing to work on is maintaining streamline off your starts and turns and through the stroke,especially at the end of the arm recovery through the kick and into the next pull.
Another is to work on tempo.You want to feel relaxed but fast that first 50.Practice various stroke rates and Distances Per Stroke until you find the fastest tempo you can hold for 100.
Generally a 4 sec drop off between the first and second 50 is considered good for Breaststroke.

Galmag
July 5th, 2011, 05:04 PM
Hi Ande, Allen - thanks for helping!

Ande,
you said my first 50 should be a second slower than my all out 50, so for me this means about 37 (or 38 according to my old 50m time). Is it usual to slower swimmers (i.e. non professionals)? It sounds great, but I'm afraid of starting the second 50 with no air.

Allen,
if I'll swim the first 50 like Ande said (37s) and the second 50 like you said (4s slower than the 1st one) I'll make it to the team. What can I do to make sure my second 50 isn't more than 4 seconds slower than the 1st 50? Any specific workout? I thought maybe swim 50m fs or br and then sprint back or is there something else?


One more thing - I read Wayne McCauley's article about breathing every other stroke cycle, what do you think about it?

Thanks again.

P.S
Already started reading Ande's Threads. Thanks :)

Allen Stark
July 5th, 2011, 05:17 PM
Hi Ande, Allen - thanks for helping!

Ande,
you said my first 50 should be a second slower than my all out 50, so for me this means about 37 (or 38 according to my old 50m time). Is it usual to slower swimmers (i.e. non professionals)? It sounds great, but I'm afraid of starting the second 50 with no air.

Allen,
if I'll swim the first 50 like Ande said (37s) and the second 50 like you said (4s slower than the 1st one) I'll make it to the team. What can I do to make sure my second 50 isn't more than 4 seconds slower than the 1st 50? Any specific workout? I thought maybe swim 50m fs or br and then sprint back or is there something else?


One more thing - I read Wayne McCauley's article about breathing every other stroke cycle, what do you think about it?

Thanks again.

P.S
Already started reading Ande's Threads. Thanks :)

It depends on how much of a sprinter you are,drop dead sprinters should go out slower,but 1 sec slower is a good rule of thumb.
I love Wayne and love how he is always looking for an edge,but for most BR swimmers breathing every stroke fits in the rhythm better.You might experiment though,the stopwatch doesn't lie.I tried it and it was slower for me and I know of no top flight BR swimmer who does it but YMMV.

Thrashing Slug
July 5th, 2011, 05:27 PM
Try these as pacing exercises:
Broken 100s at the 25, @ 50 pace
Broken 100s at the 50, @ 100 pace
10 seconds rest after each 25 or 50 inside the broken swims. In between broken 100s: 100-200 of active recovery freestyle or drill, plus 30 seconds to a minute of pure rest.

Figure out what your stroke count is for the first 50 of a good fast 100, and try to hold that stroke count on the broken swims. For a continuous 100, try to only increase your stroke count by 1 on the 2nd 50.

Midas
July 5th, 2011, 10:10 PM
Another is to work on tempo.You want to feel relaxed but fast that first 50.Practice various stroke rates and Distances Per Stroke until you find the fastest tempo you can hold for 100.
Generally a 4 sec drop off between the first and second 50 is considered good for Breaststroke.

I agree with this. You cannot be churning up the water like you life depends on it. Then you'll die in the second 50. You need to be fast and smooth, making sure to complete your kick before taking your next pull. Hard to describe it better.

Watch the master: YouTube - ‪Kosuke Kitajima 100m Breaststroke Under Water Camera‬‏

Practicing is the best prescription for success, though many people go slower in practice even if they are trying their best so don't sweat it if you're a few seconds slower per 50 than you will be come race time. Just work on your tempo and endurance. Good luck!

funkyfish
July 6th, 2011, 02:46 PM
I'm not much of a breaststroker but I do have to do it for an IM. When planning for a race in general I'll:
Do some time trials to get an idea of where I'm at. As mentioned above, you may swim slower in practice than in a meet. I definitely swim slower, as much as 6 seconds on a 100yd free. But I think it'd be very prudent to time yourself (even from a push) to have the best idea of where you're at time-wise, and also to figure out what your best pace/strategy would be for the 100.

One thing that has helped my breaststroke has been learning to do pistols, or basically one-leg squats. If you can do these then you've got some serious quad/ham and qlute strength, which helps with the start and turns, and maybe more on the breaststroke kick than the other 3 kicks. Not sure how to explain it (and maybe it's psychological), but after beginning these I felt more power or snap in my kick. You can work up to doing pistols by beginning one-leg squats with one leg resting on a bench or chair as you develop the coordination/balance/strength. You can do a youtube search to find what the exercise looks like.

Good luck:banana:

jaadams1
July 7th, 2011, 02:15 AM
Cross your fingers and pray that the meet referee skips over the event... :bolt:

poolraat
July 7th, 2011, 11:51 AM
Cross your fingers and pray that the meet referee skips over the event... :bolt:

Also a good time to go get a sandwich. :D

Debugger
July 8th, 2011, 03:42 AM
Also a good time to go get a sandwich. :D
With beer! :bump:

Debugger
July 8th, 2011, 03:53 AM
Hi everybody,

I'm sort of new to swimming (joined a local club about a year and a half ago) and I applied my high school varsity last week. The team's head coach said that if I'm to join the team next season, I have to swim 100m br in less than 1:22m.

I know this isn't too fast, but I have no experience swimming 100m br. My PB for 50m br is 37.11 but that was a long time ago and I'm sure I can swim at least one second faster than that.

So now I have less than two months to become a 100m breaststroker and I'm looking for tips, ideas, drills and workouts to help me swim under 1:20 or at least 1:22.

I'd like to start with splits. What split-technique suits what swimmer?
I thought since I'm more familiar with the 50m br I'd rather try to swim the first length faster (lets say 39 seconds) which will allow me a relatively slower second length (ca.43 seconds), mostly because I'm afraid it'll be harder for me to speed up after 75-80m than to maintain a sub 43s tempo.
What are your beliefs regarding this?

Thanks very much!
Gal
Last saturday-sunday I swam at the meet 50 and 100m Breaststroke LCM. The results were 0:37'16 and 1:22'4. It was my 2nd meet after 25 years without swimming. I also swam 100m 1st time after the break.
IMO you can do it. You need to swim sets for acceleration as well as interval sets but don't overload yourself last week before the meet. Another important thing is warm-up before the meet: you need to feel your muscles are warm but not tired. Eat at least 2 hours before the meet and do much stretching. Good luck! :)

Galmag
July 17th, 2011, 03:07 AM
Race day was yesterday.

I had pretty much every possible excuse to fail.
I only had 2.5 weeks to change from 50 to 100m br.
I was sick and on meds.
I had to wake up several times the night before because my dog was sick and cried a lot.
I dived awfully.
I got my goggles full of water during that awful dive.

BUT

I DID IT!

I swam 1:22.28
My first 50 was 38:23 - about a second slower than my all out 50m time
(like Ande said)
The second 50 was 44 seconds - 4 seconds drop off, like Allen said.
Reaction Time: 0.69

I read Ande's SFF tips every night,
I had a song in my head,
During the 1st fifty I kept telling myself "Narrow kick! Narrow kick!"
and going back, I kept thinking "1:22, 1:22" and I didn't even feel like I'm getting tired.

I did it! It feels so good.

Thank you guys!! :)

ElaineK
July 17th, 2011, 09:41 AM
:applaud: Way to go! Congratulations!! :cheerleader:

Hey, I learned great tips from Ande on how to prevent those goggles from filling up with water. First, if you put Vaseline around your eye sockets, the seal will fit better and have better suction. (An extra benefit is that it will help protect the delicate skin in that area.) Second, wear your goggles under your cap- and wear a second cap. Third, pull the front of your cap over the top edge of your goggles. Finally, make sure to look back at your feet before you enter the water, so your chin is tucked. :D

Galmag
July 17th, 2011, 12:19 PM
Hi Elaine, thanks. :)

As for the dive and the goggles, it never happened to me before but I still intend to work on my starts a lot this year.

Swimmer85
July 17th, 2011, 12:45 PM
Race day was yesterday.

I had pretty much every possible excuse to fail.
I only had 2.5 weeks to change from 50 to 100m br.
I was sick and on meds.
I had to wake up several times the night before because my dog was sick and cried a lot.
I dived awfully.
I got my goggles full of water during that awful dive.

BUT

I DID IT!

I swam 1:22.28
My first 50 was 38:23 - about a second slower than my all out 50m time
(like Ande said)
The second 50 was 44 seconds - 4 seconds drop off, like Allen said.
Reaction Time: 0.69

I read Ande's SFF tips every night,
I had a song in my head,
During the 1st fifty I kept telling myself "Narrow kick! Narrow kick!"
and going back, I kept thinking "1:22, 1:22" and I didn't even feel like I'm getting tired.

I did it! It feels so good.

Thank you guys!! :)

Great job on your accomplishment Galmag! Was this LCM, SCM, or SCY? When I was in high school, we swam SCY.

Thank You.

Karl_S
July 17th, 2011, 12:49 PM
Race day was yesterday.

I had pretty much every possible excuse to fail.
I only had 2.5 weeks to change from 50 to 100m br.
I was sick and on meds.
I had to wake up several times the night before because my dog was sick and cried a lot.
I dived awfully.
I got my goggles full of water during that awful dive.

BUT

I DID IT!
:cheerleader:
...and this is why we should "train to win on your worst day".
U.S. Masters Swimming Discussion Forums - View Single Post - Ande's Swimming Tips: Swimming Faster Faster

Galmag
July 17th, 2011, 02:29 PM
Hi Swimmer,

It was LCM. :)
Thanks

Debugger
July 17th, 2011, 03:06 PM
:applaud: Way to go! Congratulations!! :cheerleader:

Hey, I learned great tips from Ande on how to prevent those goggles from filling up with water. First, if you put Vaseline around your eye sockets, the seal will fit better and have better suction. (An extra benefit is that it will help protect the delicate skin in that area.) Second, wear your goggles under your cap- and wear a second cap. Third, pull the front of your cap over the top edge of your goggles. Finally, make sure to look back at your feet before you enter the water, so your chin is tucked. :D
Thanks Elaine, never heard about such Vaseline application :D
Wonder if that works with Swedish goggles I use?
I usually use only 1 cup but I put it over the top edge of my goggles as you wrote.

ElaineK
July 17th, 2011, 03:45 PM
Thanks Elaine, never heard about such Vaseline application :D
Wonder if that works with Swedish goggles I use?
I usually use only 1 cup but I put it over the top edge of my goggles as you wrote.

Now that I am- uh- getting older (almost 50), I find the skin around my eyes has gotten thinner and more delicate. So, I use Vaseline every single time I swim, to keep the skin from getting red and irritated. It really does help keep the goggles fitting better, as well; even on turns. So, try it with your Swedish goggles; it couldn't hurt.

Although one cap works, I use a second cap on races, just in case...

Debugger
July 17th, 2011, 03:53 PM
Now that I am- uh- getting older (almost 50), I find the skin around my eyes has gotten thinner and more delicate. So, I use Vaseline every single time I swim, to keep the skin from getting red and irritated. It really does help keep the goggles fitting better, as well; even on turns. So, try it with your Swedish goggles; it couldn't hurt.

Although one cap works, I use a second cap on races, just in case...
But swedish goggles don't have rubber! http://ecx.images-amazon.com/images/I/31yGBu6Vk7L._AA300_.jpg

ElaineK
July 17th, 2011, 04:02 PM
But swedish goggles don't have rubber! http://ecx.images-amazon.com/images/I/31yGBu6Vk7L._AA300_.jpg

I am aware of that, however, I still think Vaseline would help protect your skin from the pressure of the goggles- and help with the fit. Hey, it wouldn't hurt to try it in practice. :agree:

P.S. To reduce rubbing and blisters, I also use Vaseline on the heals of my feet, before I put my socks and shoes and do any long walks. In addition, I use it under the shoulder straps on my suit, before long swims.