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What are you breastroke times?

How to improve on freestyle and breastroke outside of the water ( dryland workouts)?

  • I will not be able to be at a pool for a month or more and i am wondering what i should do to help improve my freestyle and breastroke during my break. Right now my 50m freestyle time is 29 sec and my 100m breast is 1:27 (not really good). Any tips on getting better? I plan on dropping my breast to atleast a 1:23 next swim season. Are there any dryland workouts that will help out on my breastroke? I am also planning on dropping my freestyle to 26 seconds. Should i lift weights, do pushups, or what? I am going to be a sophmore and i want better times. I really suck right now and i need help!

  • Answer:

    Dryland for Breast stroke: -squats (narrow and wide) -back arches Stretches for Breast: -clam/butterfly on the ground -arm 90 degrees on wall and open up -quad stretch For freestyle you need to improve your core and arm strength the most. Breast you need to improve your flexibility in your knees. Make sure you keep your kick up in free, do not breathe in or out of walls, HAVE HIGH ELBOWS, do not cross to the other side of your body when you pull, don't move your head to much, and breathe low. For Breastroke you need to keep your fingers glued, keep your knees narrow, start your pull wide, finish your kick all the way, and have a tight streamline while gliding. Hope this helped. Lots of Love, Aphrodite N.

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You really just need to improve your overall strength. Start running and gradually build the distance you run everyday, this will help improve the strength in your legs which will help with both strokes. Also lift weights and do push to help maximize the distance you get with your pull for both strokes. I would also suggest working on your core muscle strength as well because it will help you all around in your swimming and everyday exercise.

Katie

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