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Matthias
December 22nd, 2004, 09:59 AM
Hey outthere,

I'm a 16yrs old youth and I'm currently working on some workouts to help me improving my time on 50m breast.
Regardless of some people warning me about it, I am selfcoaching and it seems to work as I cut off my 50 breast time by at least 15 secs. (I started with 1:08s in early Dec and just reached the 52,5secs yesterday)
As I usually go to the pool twice a week I would like to create a set of 4 different workouts with different focuses (endurance, sprint, technique e.g.) to avoid a routine and continue on going down the time ladder.
I already made up two workouts but also they seem to work as I can complete them fairly well if some on really knows some thing about the subject could have a look over them for me and correct them as nessacary and also help me with the rest of the workouts.
Btw I recently read that doing a lot of breaststroke isn't that good for the knees. Is that right? Does it mean that I should do less breaststroke in my workouts?

Thanks for ya help

Matthias

jean sterling
December 23rd, 2004, 08:43 PM
Originally posted by Matthias
Btw I recently read that doing a lot of breaststroke isn't that good for the knees. Is that right? Does it mean that I should do least breaststroke in my workouts?
Matthias

Too much breaststroke can be hard on the knees. Even breast specialists will do other strokes in their workouts.

breastroker
December 24th, 2004, 10:03 PM
Matthias,
As a sprint breaststroker, you really need a coach. Search the web for Wayne McCauley, many of my breaststroke articles have been translated into German. Or see them at www.breaststroke.info.

I am assuming your times are meters? Twice a week is not enough to swim a complete 50 meters all out. And you have to be REAL strong to sprint a good 50 meters.

Also I had a entire technique breaststroke workout in last (November/December 2004 Issue) months issue of Swim magazine. You might check to see if it is posted on http://swiminfo.com/


Also my "Rethinking Sprint Breaststroke" is online at http://swiminfo.com/articles/swimtechnique/articles/200110-01st_art1.asp

Matthias
December 25th, 2004, 04:06 AM
Originally posted by jean sterling
Too much breaststroke can be hard on the knees. Even breast specialists will do other strokes in their workouts.

So, what would it mean for the workout, something like 50% breast and 50% different strokes?



I am assuming your times are meters?

yes, they are.


And you have to be REAL strong to sprint a good 50 meters.

So should I concentrate on strenght training first rather than on swimming? I usually have 3 strenght workouts a week and I think about a bit of cycling when it gets warmer outside to workout my legs.

thanks for your answers

matthias

jean sterling
December 25th, 2004, 04:01 PM
Originally posted by Matthias
So, what would it mean for the workout, something like 50% breast and 50% different strokes?


Breaststroke is my best stroke, but I do considerably less than 50% of my workout breaststroke. And if I feel any knee twinges whatsoever I will do 0% breaststroke.

breastroker
December 25th, 2004, 09:54 PM
There is ALWAYS a drill that will make your breaststroke better, that can be done while others are doing freestyle or backstroke.

I try to keep up with people pulling freestyle by using a dolphin kick and Zoomer fins.

I do long pulldowns or two pulldowns at least one set per workout. This trains the brain as much as anything. Subtle things like an arch in the back can shorten the pulldown. When I am going good, I can get 15 yards from a pushoff.

Every turn is a race breaststroke turn.

I really believe breaststrokers need to do closer to 75 % breaststroke drills to become better. 50% is way to little.

Knee twinges are part of being a breaststroker. That is really the time to get out of the water and stretch. The hamstring stretch really helps. Also lots of toe lifts will strengthen the smaller muscles arround the knee joint.

Matthias
December 26th, 2004, 05:02 AM
allright, so I will try to adjust my workouts to have more drills in it .
I also feel like working on my pull down could really help as I feel that the transition from pulldown to the first stroke which breaks the surface somehow slows me down.

thanks a lot for your tips

Matthias

breastroker
December 26th, 2004, 02:08 PM
The transition from pulldown to the first stroke which breaks the surface is the single most important stroke of the 50 race.

I have learned not to breathe on that stroke, instead concentrating on this transition and moving forwards.

I have seen too many swimmers breathe wrong and loose a full second on this stroke alone.

You are only about 7 or 8 seconds into the race, you DO NOT NEED air at this point. By breathing on the second stroke up, you gain at least half a second during the first stroke and at least a quarter second during the seocond stroke up. Try it!

Just make sure some part of your head comes above the waters surface during the stroke. It only needs to be a tuft of hair!

ljodpundari
January 28th, 2005, 02:01 PM
I took a look at Wayne's article "Rethinking Sprint Breast Stroke", and I have a question.
You mention swimming 25m under water as one of the drills. I can do this, but only if I keep pushing myself down with the pulls. (I can also stay down if exhale as much as I can before starting, but then of course I can't get to the other end.) And I have seen other references to swimming underwater just using breaststroke kick, but I float to the surface within 10 meters or so.
How do you all manage this?

breastroker
January 28th, 2005, 02:12 PM
When I mention swimming 25 meters underwater, I mean full wavestyle breaststroke with the exact same timing as on the surface. I always start deep, at least 4-5 feet down near the bottom of the pool.

It is fast pull, kick and glide one second. I put a regular breast pulldown in first. Most good breaststrokers can swim a more perfect stroke underwater than on the surface:confused:

That is why it is such a good drill. I recommend having someone whatch you so you don't pass out etc.

ljodpundari
January 28th, 2005, 04:13 PM
Duh! I've been trying it starting at the shallow end.

Matthias
February 4th, 2005, 09:41 AM
I don't have this problem. I guess it's because my hips don't move that much when I swim underwater. Should work on that ;)

craiglll@yahoo.com
February 4th, 2005, 11:33 AM
Originally posted by ljodpundari
I took a look at Wayne's article "Rethinking Sprint Breast Stroke", and I have a question.
You mention swimming 25m under water as one of the drills. I can do this, but only if I keep pushing myself down with the pulls. (I can also stay down if exhale as much as I can before starting, but then of course I can't get to the other end.) And I have seen other references to swimming underwater just using breaststroke kick, but I float to the surface within 10 meters or so.
How do you all manage this?

I also can't swim underwater. It takes so much energy for me tostay under that I don't do this type of drill. Are you very tall. Most men can't float except those of us who are very tall & lean.

ande
February 10th, 2005, 06:36 AM
congratulations on dropping 15 seconds
at 52.5 you still have a lot of room to improve


Your biggest improvements are going to come from improving your breastroke technique and timing.

Learning how and when to move your head, arms, torso and legs makes all the difference. I believe one the most important part of BR Str is the kick followed by a glide. The key to the kick is you want your arms to be out front and streamlined and your body to be level like when you push off the wall.

RIDE THE GLIDE

concentrate on learning perfect technique,
do some speed work, and
some strength work

keep us posted on your improvements,

Ande Rasmussen
Austin, TX
http://www.usms.org/comp/tt/toptenind.php?SwimmerID=02P06


Good luck

Matthias
February 10th, 2005, 07:30 AM
Originally posted by ande
Your biggest improvements are going to come from improving your breastroke technique and timing.


Yeah I know. But even after working hard on a certain focus point in training I find it quite difficult to implement it to my race pace breaststroke instead of falling back to the old ugly stroke after a few meters.

Nevertheless I set my PB down to 48secs in first week of january. What a good start into the new year :D

brgds

Matthias

ande
February 10th, 2005, 02:23 PM
Congratulations on lowering your time,
you still have a lot of room for improvement.

You've got make excellent form a habit so you can do it without thinking. Meanwhile do some fast swims with great form.
Don't give up form to try to go faster.

You might want to video tape yourself.
Is that 50 Long course meters or short course meters?

Ande


Originally posted by Matthias
Yeah I know. But even after working hard on a certain focus point in training I find it quite difficult to implement it to my race pace breaststroke instead of falling back to the old ugly stroke after a few meters.

Nevertheless I set my PB down to 48secs in first week of january. What a good start into the new year :D

brgds
Matthias

Matthias
February 10th, 2005, 02:29 PM
Originally posted by ande
Congratulations on lowering your time,
you still have a lot of room for improvement.


I hope so. My goal is to get my time down the lower 40s, even a high 30 if possible.


Originally posted by ande

Is that 50 Long course meters or short course meters?


It's a short course meters. I guess I could also gain some time by working on my turns. But actually I could focus on everything in my swimming as my strokes aren't that good.

Brgds

Matthias

jzal8
April 1st, 2005, 10:58 AM
As a breasstroke sprint, there are a few keys to quick sprinting that I think are important. The first is to stay loose. Especially in the groin! I have pulled my groin twice and its always a long road back. But I think it's very important to be loose because you want to have a quick but powerful turn over. You want every kick to be powerful and furious, but you want to recoil your legs back just as quickly.

Secondly, it is extremely important in breast that no matter how quick your turnover and kick rates are, you make sure you are completing the stroke. with every kick work on making sure you are lunging forward with your upper body, shooting your hands forward near or through the surface of the water, and allowing you neck and head to completely reach a position where you are naturally looking at the bottom of the pool. Only once you are in a complete stretched out glide position should you begin your pull and recoil. However, this should be done at a fast rate none the less. With practice and lactic acid tolerance, you will speed up.

craiglll@yahoo.com
April 1st, 2005, 11:26 AM
I have a terrible tiem with breast stroke. I've tried allof theses drills & nothing improves. It takes so much engery to get my body moving for breast that I get so tired by 50 yds I can barely move. Oddly, I don't have this problem with fly.

I can't swim breast underwater. Has anyone ever overcoem an inablility to swim under water? I can float in about a half foot of water but can't swim to the bottom of a pool withjout nearly killing myself.

ande
April 1st, 2005, 11:57 AM
today Lainey my masters coach told me that
Brendan Hanson does some kicking sets on a kick board with a pull buoy between his thighs to remind himself to keep his thighs together while he's kicking breastroke

ande

RayT
May 3rd, 2005, 04:13 AM
Originally posted by breastroker
The transition from pulldown to the first stroke which breaks the surface is the single most important stroke of the 50 race.

I have learned not to breathe on that stroke, instead concentrating on this transition and moving forwards.

I have seen too many swimmers breathe wrong and loose a full second on this stroke alone.

......!

Just make sure some part of your head comes above the waters surface during the stroke. It only needs to be a tuft of hair!

Hi ,Wayne.

Please clarify me that do you mean it's Ok to let just PART of your head comes above the surface during the stroke?

ref FINA's rule

QTE
SW 7.7
During each complete cycle of one arm stroke and one leg kick, in that order, SOME PART of the swimmer's HEAD shall break the surface of the water, except that after the start and after each turn the swimmer may take one arm stroke completely back to the legs and one leg kick while wholly submerged. THE HEAD must break the surface of the water before the hands turn inward at the widest part of the second stroke.
UNQTE

So if part of the head is allowed, what will you suggest the hight of the head to the SURFACE? goggle? somewhere between goggle and ear? or even ear?

Thank you for your help.

breastroker
May 3rd, 2005, 10:02 AM
All I try to do is get a small portion of the top of my hair or cap out of the water. I have a coach watch me, esp. off a dive start.
Usually the first couple would have me DQ'd, then I get it right.

Everything on that first stroke is timed to get maximum forwards propulsion.

My head comes up slightly (without a breath) just before the hands going the maximum width.

Putting you head up prior to "catching" on the inwards scull can loose a half second.

RayT
May 3rd, 2005, 12:18 PM
Thanks, Wayne.

Sorry, but English is not my mother tongue. Please clarify me moreˇK:confused:


ˇ§My head comes up slightly (without a breath) just before the hands going the maximum width. ˇ§

So it seems your ears are SUBMERGED. Right?

ˇ¨Putting you head up prior to "catching" on the inwards scull can loose a half second.ˇ¨

Do you mean that to do as you said can lower the time?

By the way, what WARM-UP will you suggest b4 a breast event.

Thank you very much.

breastroker
May 4th, 2005, 12:23 AM
I always warm up the same at every big meet. At our Nationals it can be real hard to do as there may be 200 swimmers in the warmup pool.

I always swim at least 4 single lengths of breaststroke underwater to open up the lungs. I always warm up the legs and arms seperate, and then do the simple wave style drills like hand lead body dolphin. I practice a narrow underwater kick to the surface, and a strong first stroke without a breath.

Yes, my ears are just underwater on the first stroke.

If your head comes up early on the first stroke, before the hands go apart for the pull, your hips will sink and you loose a lot of time.

RayT
May 9th, 2005, 11:26 PM
Thank you, Wayne.

I have got some more questions about breast.:confused: :confused:


1. Timing. The start of leg recovery must not happen before the END of hand recovery, right? If so, any drill to accomplish it?
2. I have watched video of Amanda Beardˇ¦s 100 breaststroke race, her cadence is 1.11-1.15 thruout the race. To complete pull/kick/glide in such short time, is fast hand the KEY? Do we have to have GREAT power to do pul/kick/glide in 1.11sec?

Thank you very much.

breastroker
May 9th, 2005, 11:46 PM
Fast hands and fast feet are the key.

RayT
May 10th, 2005, 01:06 AM
Thanks, Wayne.

Excuse me...

I still need your instruction to my 1st Q above, timing.

And what is 'cobra drill' exactly for? Doesn't it prolong the time of hand recovery, while pull one's hip forward?

Looking forward to having your comments. Thank you.

ande
May 10th, 2005, 03:40 PM
Amanda really gets her hands and arms out in front quickly

how long and far does she glide?

ande

hooked-on-swimming
May 20th, 2005, 01:15 AM
Matthias, remember how astonished I was by your huge drop in a 50m. breast?I could almost not believe that one could do it that fast.Well, today, after working on pretty much nothing but technique(low head position, nice glide, strong kick, etc.) for about 2 months I finally braved up to time my usually pathetic breast.Well, I did a 50SCM and completed it in 39.84sec!!!Ok, no laughing, I know it will sound like some ridiculous time for breaststrokers, but that is not only the first time I broke 40 sec. but also the first time I ever got even close to a low 40 sec. range.My best was 43.44 before, so I am happy to state that even my breaststroke is improving which seems to be the hardest for me.Now watch out, Matthias, I will soon break your record, lol, I am just kidding, but seriously , I am pretty impressed with your huge improvement, mine is not that tremendous, but still is very impressive and satisfying to me.I am now below the 40 sec. range!!!That feels good!!!

breastroker
May 20th, 2005, 09:25 AM
Dima,

Breaststroke is ALL about timing. You can go even faster!

It takes years to get a great breaststroke, so you have a great future in that stroke.

RatT,
I am working 12-14 hours a day, with no days off sim=nce early March. Just no time for long writing.

But you have to be specific when you are talking about Amanda's stroke. There is HUGE timing changes from her 100 meters to her 200 meters.

Personally I want everyone to look more like her 200 timing, fast pull, kick and glide with her head underwater for one second.

That way when you are swimming a 100, you will naturally speed up the tempo, but keep the technique.

Matthias
May 20th, 2005, 09:30 AM
congrats Dima! sounds your going to be a breaststroker, too ;)
keep working on your technique, this will help a lot to get your time down! I spent working on my technique for two weeks and took more than 2 seconds of my 50breast. (First I went 37.88 about three weeks ago and last sunday I went 35.72)

brgds

Matthias

cinc3100
June 16th, 2005, 10:48 PM
Well, I usually do breast and free closed in yardages. I sometimes do Im workouts, and even do backstroke my worst in workout. I feel that a breaststroker is better to do a well-rounded workout. As a kid, I was a decent flyer as well and at one time you couldn't tell whether my fly or breast was my best stroke. Now as an adult the breast is my best stroke.

breastroker
June 17th, 2005, 12:30 AM
I believe breaststrokers should do sprint fly in workout. I believe when your fly improves so does your breaststroke.

I believe the same muscles should be used, more back muscles
( lats) than the traditional forearms. The way to use those muscles is to hunch your shoulders on the outreach before the pull.

Also many world class breaststrokers are using a fly type pull instead of a scull out and scull in.

I believe a straight fly pull is more positive for sprinting, less time, less chance of slipping, and more forwards propulsion.

seltzer
June 17th, 2005, 08:06 AM
Also many world class breaststrokers are using a fly type pull instead of a scull out and scull in.

Wayne:

What does this mean? I've seen some of Glenn Mills videos on the "wide" pull and at the catch it looks very much like a fly pull, beyond shoulders with palms turn out to side (no doubt done through the "hunch" that you mention) but how does the pull resemble fly? Is it more backward than the "traditional" breast pull? If so then how does one avoid getting caught up before the arm recovery?

Thanks

Matthias
June 17th, 2005, 10:18 AM
Originally posted by breastroker
Also many world class breaststrokers are using a fly type pull instead of a scull out and scull in.

I believe a straight fly pull is more positive for sprinting, less time, less chance of slipping, and more forwards propulsion.

Do you mean a pull like Amanda Beard uses? like pulling right until your breast with no or little insweep?

brgds

matthias

swiminton
October 11th, 2005, 05:55 PM
Originally posted by Matthias
Do you mean a pull like Amanda Beard uses? like pulling right until your breast with no or little insweep?

brgds

matthias

I don't believe Amanda uses that pull. I have a video of her and watched maybe 50 times in the last several months. She has a very powerful insweep. That's why she can come up so high out of water. I think she sweeps out wide and sweeps in toward her chest.

Anyway, hi to all fellow breaststrokers. I just found this forum yesterday and thought it was great. Lots of active posters here.

Also, Wayne, good to see you are a poster here. I read some of your articles on breaststrokeinfo and found them to be very helpful.

I started learning breaststroke in June. Started with the out back down recover type of pull. I made some progress using that type of breaststroke but I had great difficulties breathing without lifting my head and the arms are too slow to get out.

A couple of weeks ago, I switched to the outsweep and insweep type of arm strokes. I get so much momentum from the insweep that I naturally come out of water to breathe almost without lifting my head at all. It's faster and less tiring.

I really prefer the sweep in and sweep out type of pulls. Pulling back like a fly pull simply just doens't work for me. Perhaps it works for some people.

My knees are a little sore too, but generally don't last long. Mostly the part where if you stand with your feet next to each other, where your two legs touch each other by the knees.

Draconis
December 16th, 2005, 12:24 AM
Well, sorry to bring this old thread up again, but I can't resist it :D.

Wow Matthias, he took off over 12 seconds from his 50 breast in just 6 (? I think, seeing the posting dates) months! Wow, 35.72 from over 45. HOW did he do it?

And hooked-on-swimming as well as Matthias both mentioned working on technique. How does one work on that without a coach? I mean how can you tell the good technique from the bad technique if there's no one to correct your technique? How can I practice technique?

Are their massive chunks of time taken off mostly caused by improved techniques? I don't see either of them online anymore recently...

So, can anyone help? I want the improvement Matthias got, if not better! :D

Matthias
December 16th, 2005, 01:11 PM
Originally posted by Draconis
Well, sorry to bring this old thread up again, but I can't resist it :D.

Wow Matthias, he took off over 12 seconds from his 50 breast in just 6 (? I think, seeing the posting dates) months! Wow, 35.72 from over 45. HOW did he do it?

And hooked-on-swimming as well as Matthias both mentioned working on technique. How does one work on that without a coach? I mean how can you tell the good technique from the bad technique if there's no one to correct your technique? How can I practice technique?

Are their massive chunks of time taken off mostly caused by improved techniques? I don't see either of them online anymore recently...

So, can anyone help? I want the improvement Matthias got, if not better! :D

hey draconis,

well, actually i'm now down to 35.52 aiming for 34.92 but well, I didn't happen to swim the last month because our pool closed down so just this little improvement of 0.2 the last three to four months.

How did I do it? Well, as you mentioned Dima and I both mentioned the importance of improving your technique. And yes, our "massive chunks of time" we have taken off are mainly due to our improving techniques. Breaststroke is one of the strokes where perfect technique is much more important than any other aspect (I do NOT say that technique is the only thing to work on.)

You can work on your technique even with out a coach. Heck, I have only enjoyed three month of coached workouts so far. (But I happened to find out that training in Sweden is the most fun :D )
Work on your technique by a lot of drill work and very slow swimming with perfect form. If you concentrate on swimming with the best possible form, you will surely find out what's holding you back from swimming faster faster.
Or (as I have done once) bring up a friend with a camcorder and let him tape you so you can review your stroke yourself. It is very helpfull as I found out. If I think how awful my stroke back than looked (May :-D ) and how fast it still was compared to my team mates than.
Or you could ask a life guard to give you some feedback. One life guard at my pool gave me a lot of hints when I was still learing freestyle.
Or you could ask an other swimmer at your pool who seems to have a good technique. Aks him AFTER he has finished his workout and he will probably spend some time to help you with your stroke.
And last but not least : Read Wayne's and Andy's articles on swimming. Those are the best articles on swimming and especially Wayne's breaststroke tips are second to none.

brgds

Matthias

Draconis
December 22nd, 2005, 09:06 PM
Alright. Thanks Matthias. I didn't see you post for a long time so I thought you had left. Apparently not :D.
If you don't mind, could you share with me your workouts? Including the drills you did too. I promise I won't use it for commercial purposes and will most certainly give you credit if I ever do, which I won't. :D

Matthias
December 28th, 2005, 04:49 AM
ok, so here is one of my breaststroke specific workouts. I know it is not perfect and everyone is invited to comment on it. I only used it two or three times as I usually do the "regular" workouts of coach strauss posted here. I can only recommend them to you if you have no coach availible. They're realy fun.

so, here it goes :

Warm-up

20’ IM 3 - 2 - 1 (meaning you start swimming three lenghts of each stroke, then two, then one and then you start again with three lenghts of each stroke until 20 minutes are over. This makes an excellent full stroke warm up)


Main set

1 x 50 Streamline Pushoff (you just pushoff focusing on an excellent streamline and try to glide as long as possible)

1 x 100 Handlead Flow (just bodydolphin with your hands reached out in a streamline)

1 x 100 Piston (well this is kinda hard to describe. . you should really get the go swim breaststroke drills DVD (where i have taken most of my drills so far as they are excellently demonstrate by dave denniston. really worth it's money.)

1 x 100 long glide (focus on distance per stroke and try to use as few strokes as possible)

1 x 100 head out of the water breaststroke

10 x 75 RestIntervall : 30s

20 x 25 RI : 30s alternating hard / easy

1 x 200 IM replacing Fly and Back with Handlead / Underwater Flow

1 x 200 25 same Drills as above + 25 Focusing on perfect form


Cool down

1 x 400 @ EZ Alternating Freestyle and Drill


so this adds up for about 2900 meters. but again this workout is really an exception. Usually I do much less breaststroke in my workouts and i haven't swum a workout dedicated to breaststroke since months. Go and try the workouts of one of the coaches posting here. Then choose the one you like most and follow his / her routine and you will become a faster swimmer.

breastroker
December 28th, 2005, 11:26 PM
Matthias, I like it.:D

There is emphasis on streamlining, the basic good body dolphin drills, changing of speeds, and my favorite punishment, head out of the water breaststroke.:mad:

During the 10 x 75's, you can also do different breaststroke drills, which will really bring your stroke together.

I would go:
2 x 75: long kick with tiny sculls out front
2 x 75: regular pull and kick
2 x 75: first length two kicks and one pull; second length two kicks and two full strokes, and finally all breaststroke
2 x 75: One second drill, holding head underwater for one second after the kick, but easy. Count strokes.
2 x 75: One second drill, holding head underwater for one second after the kick, but Hard the last length. Count strokes.


A great breast workout. Remember it's not how far you go, but how you train. This workout could be done easy for stroke correction, or very hard.

Draconis
December 29th, 2005, 12:50 AM
Thank you very much Matthias and Wayne! I will most definitely try out both of your workouts.
Incidentally, what does eggbeater drills do? Do they improve leg strength or endurance?

Matthias
December 29th, 2005, 05:05 AM
Originally posted by breastroker
Matthias, I like it.:D

There is emphasis on streamlining, the basic good body dolphin drills, changing of speeds, and my favorite punishment, head out of the water breaststroke.:mad:

During the 10 x 75's, you can also do different breaststroke drills, which will really bring your stroke together.

I would go:
2 x 75: long kick with tiny sculls out front
2 x 75: regular pull and kick
2 x 75: first length two kicks and one pull; second length two kicks and two full strokes, and finally all breaststroke
2 x 75: One second drill, holding head underwater for one second after the kick, but easy. Count strokes.
2 x 75: One second drill, holding head underwater for one second after the kick, but Hard the last length. Count strokes.


A great breast workout. Remember it's not how far you go, but how you train. This workout could be done easy for stroke correction, or very hard.

Thanks Wayne, I think that's the best praise I can receive :D

The idea with the drills is really good. I'll give it a try the next time I get to the pool.

But I can't understand why head out of the water breaststroke should be a punishment Sure it is tough, but if done right it is one of the best drills to teach fast hands :D

breastroker
December 29th, 2005, 11:14 PM
what does eggbeater drills do? Do they improve leg strength or endurance?

Both if done the way I teach. I don't like slow eggbeaters like water polo drills. Mine are all out speed, fast feet.

One length of FORWARD, all out EGGBEATER should make you VERY tired.

You are working on the muscles that recover the feet to the butt, there is no other drill that does this as well.

Draconis
January 4th, 2006, 12:20 AM
I haven't improved =(. But I'm probably too anxious, improvement's slow and it has barely been a month.

I still currently have a 19-21 second 25m from pushoff (I'm measuring by the paceclock, so sometimes I'm off). I don't know if my stroke's, well, GOOD enough to start interval training and building strengths through sprint training. Should I work on technique first? Or should I do both at the same time?