FREESTYLE
make sure your pulling down with your elbows high, not out or crossing over. also try and have a constant breathing pattern. I recommend breathing every 3 strokes. make sure your rolling your hips almost like you have a scewer going through your spine and your spining on it. also, work the turns, make sure you do dolphin kicks, but not past 15 yards. reach as far as you can and kick constantly.
BREASTSTROKE
this is my personal best stroke and according to your times your the same way. make sure your bringing your hips forward when you breath and not your knees. don't pause when your breathing, and shoot out into your base postion (streamline). walls, make sure you touch with two hands and as soon as you hit that wall, bring one of your elbows back and the other arm over your head and push off kind of on your side. for your pull out do a tight streamline, then pull down after 2 seconds, then after 1.5 seconds do one kick into a streamline and then come to the top and swim again. make sure you also finish your kick, your legs should always be together before you start another pull.
hope i helped! (:|||wow on the first comment 50 for a 100 breast thats good and imposibel
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|||Breaststroke (this is my better stroke):
The first part is the pullout, which can be pretty tricky. After you push off the wall as hard as you can, you want to hold your streamline until your start decelerating, which is usually after about 2-3 seconds. Then do your pullout. You don't want to stay in this position because your arms are at your sides and you're open to drag, so right away, initiate your first stroke. You want to make sure that you're not to deep at this point because if you are, then you start your first stroke at a complete stop. You want to still carry your momentum from the pullout. It takes practice, but once you get it down, it's second-nature. If you're lifting weights, squats are the best thing for this, and possibly for swimming in general.
Another component is fast turnover. This is all about arm strength. One way to improve this is with weights. Here's an example of a routine you could do but just do it once a week because your muscles need time to recover.
Bench Press
6 reps (as much weight as you can do)
8 reps (drop 10 lbs)
10 reps (drop 10 more lbs)
Then do as many pushups as you can do.
If you're incorporating this in a weightlifting routine, I would suggest doing triceps after this.
Another weigh to increase turnover is by doing breaststroke pull with dolphin or flutter kick during practice.
What gives you your real power in breaststroke is your legs. First off, you need to have a flexible groin because it'll give you a bigger range of motion for your kick and it'll keep you from getting injured. Everyday you should hold the butterfly stretch for 60 seconds, relax, and then do it again for another 60 sec. Flexibility is probably the easiest thing to improve so don't cop out on this. Next, you want to do plenty of breaststroke kick. Probably 500-1000 every other day in your workouts.
Freestyle:
First off, you want to know how to breathe without slowing yourself down. Your head should be about parallel to the level of the water with one goggle sticking out when you take a breath. You want to slow down your stroke as little as possible. Some people will disagree with me on this, but this is what my college coach tells me and this is what you'll see Olympians do: BREATH EVERY STROKE (on one side, not both sides) except inside the flags when you're coming into the finish. Also, sprint the whole hundred.
Another common mistake deals with your hands. When you take a stroke, your fingers should NOT be all together. If you do, you expend extra energy in your hands and arms trying to keep your arms in the right position in the water. Instead, keep your hands slightly spread apart maybe about a centimeter between your fingertips. The point is not to waste energy keeping your hands in a tight-together position.
The rest of the technique is a little difficult to figure out without watching you swim. I would rely on a coach to watch you.|||Make sure you're doing a sufficient amount of sprint work, so you should be doing some sets of 10x50 yds free, 16x25yds, half pools things like that. It seems like you would want to focus on building up your handspeed for freestyle. Also make sure your walls are really strong and streamline off each wall. Once you build up your handspeed, you might want to try swimming with paddles to increase your distance per stroke.
For breastroke, you really have to emphasize your kick, and make sure your hands don't got too far back when you're pulling. That's a very common problem among breastrokers. Ideally you want to make your pull as long as it can be, but your hands should never go past your shoulders as you're stroking out. Also, you need to get your hips as high as possible in the water, another common problem. Your hands should almost be secondary to your hips and legs in breast stroke. I recommmend a drill to get used to getting your hands forward with full extension. Put on flippers and do butterly kick with a breaststroke pull. Make sure you really get your hips up. It will increase the strength of your pull and get you used to the rhythm necessary t o get your hands forward.
Good luck|||Well, I have been having some problems with my breast stroke lately, so I won't be much help on that one (I have a 1.20.) For the 100 free, you have to take it out pretty fast, a 28 high should do it. Then just sprint on the last fifty. (I have a 1.00.07)|||free- make sure your hand isn't going in beside your head. like, start your hand going in ahead of your head and move it as far out as possible, then stroke.
breat- you're taking your 1st fly kick, right? and gliding, right?|||try using drag suits at practice and mkae sure to make swimming #1 priority until you reach the desired results.|||for freestyle swim with your hands going in front of you and for breast when you do a turn do a pull out
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