Meeting #7 KPE 237
Outline: For Pool Activities Lecture #7
FOCUS on BREASTROKE (Arms & Legs)
PRACTICAL DETAILS:
Laminar Flow: Stand in chest deep water with the palm of your hand facing
up and angled at 30 degrees. Try moving your hand sideways keeping the angle
at 30 degrees. Experiment with different speeds.
INERTIA PUSHING OFF THE WALL PROPELLAR Movements
Breaststroke Critical Elements/ Key Points
Breastroke:
Body Position
Body is flat, prone and streamlined
Arms extended in front of head, palms down 6-8" below surface
Rocking Action: Due to lifting hips and kick
Breaststroke Arms:
Power Phase
Sweeping Motion
Sweep Out/Sweep in
Recovery
Entire Arm Stroke Action in the WATER
Catch
Arms Out in Front
Angle Palms Slightly Downward and @ 45degrees to surface of water
Hands spread wider than shoulders
Mid-Pull
At the end of the catch
Bend elbows and sweep hands down and out, until the hands pass under elbows
Forearms should be almost vertical
Finish
Rotate wrists and sweep hands inward, upward,
and back slightly towards your feet.
Hands end up below chin facing each other and almost touching
Speed of Arms and
Pitch of Hands
Increase speed of arm movement throughout
the powerphase
Pitch : Palms are pitched so that they are always pushing water towards
the feet.
Elbow Position ******
Throughout Power Phase, Elbows should point
out away from the body
HIGHER THAN HANDS
LOWER THAN SHOULDERS
Don't pass shoulders
Recovery
Palms angled towards each other.
Squeeze elbows together and
Extend your arms forward to glide position
UP or DOWN ??
Breaststroke Kick
Kick as powerful as Arm action
Glide: Legs Straight ankles relaxed
Recover leges
Bending Hips & Knees
Drawing Heels up
Knees outside hips, heels outside knees & just under surface of water
Foot Action
Flex Ankles
Toes up to legs and rotate feet outward
Kick: Power Phase
Whipping Motion
Press your feet (soles) out and back & around until your feet and ankles
touch
Maximize Power of Kick
Knees don't go beyond hips
Increase the speed of the kick as you go through the whipping motion
Breathing &Timing
As arms and hand pull back lift head to
breathe
Near end of arm pull your mouth/jaw juts out of water and you inhale
Breathing
As arms start to recover place fact back
in water
Exhale slowly throughout the recovery
Exhale completely undewater finishing just
before you need next breath.
Timing and Rhythm
PULL & BREATHE
u KICK & GLIDE
DRILLS: ARMS
STANDING DRILL/ Bend forward Torso in Water
Try the feet in gutter drill.
TRY WITH PULL BUOYS/FLOATIES
Try without kick drill.
BREASTSTROKE LEGS (Extra brief notes)
PREP: From a glide position
EXEC: Bring your heels towards your gluteus maximus
You gradually separate your knees. Knees hip width/feet outside the knees
Then FLEX and rotate your ankles.
Engage the water with the soles when you start the kick.
Drills
i) Bracket drill with partner (partner inspect skill)
ii) Bracket drill without partner
ii) Resistance drill (with partner)
iii) Kickboard drill (SPEND LOTS OF TIME ON THIS/ Work on Kick efficiency
not speed).
BREATHING BREASTSTROKE
Arms pull back lift your head to breathe.
At the end of the arm pull, with your jaw jutting forward, your mouth just
clears the water and you inhale.]
As your arms start to recover lower your face into the water.
Drills
Side of pool. / Standing Drill
UP and DOWN the pool maybe 2 lengths.
WORK OUT LESSON #7
| Advanced | Intermediate | Beginner |
| 2x50 Crawl 1x100 Crawl 2x50 Crawl 4x25 Crawl Fast 2x25 Breastroke/or ElemBackstroke |
2X50 Crawl 1X75 Crawl 2x50Crawl 3X25 Fast 2x25 Breastroke or Elemback |
4X25 Crawl 1x50 Distance swim any stroke 2X25 Crawl Fast 2X25 Breastroke or ElemBack |
| RECOVERY PHASE | RECOVERY PHASE | RECOVERY PHASE |
| 2X25 Kickboard Flutter Kick | 2X25 Kickboard Flutter Kick | 1x25 Kick any stroke 1x25 any stroke |
| WORKOUT DISTANCE | WORKOUT DISTANCE | WORKOUT DISTANCE |
| 500 | 450 | 300 |
| Dr Williams' Homepage | KPE 237 Homepage | KPE 237 Lesson Outlines |
URL: http://www.csulb.edu/~emyrw/T3/lessons/ Lesson7.html
Last updated: 2/18/98