Breaststroke - High-Hands Freestyle

Posted by Glenn Mills on Jan 11, 2011 08:09AM (16,259 views)

If you're a very stroke-specific swimmer, like a 200 breaststroker, you're still going to spend most of your time swimming freestyle. With that in mind, sometimes thinking specifically like a breaststroker while swimming freestyle is a good thing.

Why Do It:
Many motions in swimming can be used in multiple strokes. Small variations during some moves can help you identify what muscles you should be using on those other strokes.

How to Do It:
1.  First, this is something I'm personally working on... high-wide-hands in breaststroke. Swimming slow breaststroke and setting the hands up above the head, and outside the shoulders is the goal.
2.  Since most swimming is done freestyle, the idea was to feel those wide-high-hands while swimming freestyle.
3.  During the extension in freestyle, send the hand OUT slightly prior to initiating the catch.
4. Since you're rotated to one side on freestyle, the alignment of the arm and lats is very similar to how it would be on breaststroke... only one arm at a time.
5.  Feel the connection all the way from the hand, through the lats, and into your back on each stroke.

How to Do It Really Well (the Fine Points):
If you're having a tough time feeling this, give yourself a bit more surface to press on. Put on some paddles and leverage or press a bit during the outsweep to really feel that connection. Remember, this is a breaststroke drill done during a freestyle set... this isn't how to swim freestyle. If you're a stroke-specific swimmer, and that stroke isn't freestyle, you may always have to THINK like you're swimming that stroke... even when you're not.

breaststroke, catch, freestyle, swim training, swim technique

Responses

Richard Skerrett	Responded Jan 11, 2011 03:48PM I like this idea and will try it next time I go to the pool.. You are full of great ideas!
Glenn Mills	Responded Jan 11, 2011 03:49PM That's cause I'm a one trick pony. ;)
Trev	Responded Jan 11, 2011 07:20PM These videos are so well done, Glenn. Another great one here. Thanks
Daniel	Responded Jan 11, 2011 08:55PM thanks again for that nice input. Because I am not such a one trick pony like, please help me to unterstand the benefit off high-wide-hands in breaststroke. For me it looks to different from what I have learned, like closed hand and streamline at the beginning of the stroke. So I need some little enlightenment here.
Nora Edwards	Responded Jan 11, 2011 10:20PM I like this type of drill.
wiken6281	Responded Jan 11, 2011 11:57PM Glenn, that comment doesn't have anything to do with what's going on in Cali, does it?? I do like this drill, a lot. Something I will have bring up to me BR swimmers who hate to do anything other than BR. As you said, as long as they understand that this is not how you swim BR.
Glenn Mills	Responded Jan 12, 2011 03:05PM Oh that's too funny. No... didn't mean anything like that "dog and pony show" comment. This was just cutting myself a bit. Yeah... the drill is really like getting a kid to study in school. Get them to put it into terms that actually mean something to THEM and we have a better shot at getting the work done. If you're a breaststroker, thinking about how the hands feel and interact during everything else seems to help. It does work for all strokes, but you don't want to see me demonstrate anything with backstroke. ;)
Cesar	Responded Jan 13, 2011 11:30PM "... this isn't how to swim freestyle". Yes but even swimming freestyle, I get more power in that way.
Glenn Mills	Responded Jan 14, 2011 02:25PM Hi Cesar. That's one of those things to think about. I know when I start with my arms SO straight, it feels powerful, but it's really because it's so hard to do. It really is one of the points of this drill and some of the things I'm working on. Identifying exactly where the true connection for propulsion is made in each stroke. Not just where it feels strong, but where I'm actually moving myself forward. It's a crazy search.
Robert	Responded Jan 15, 2011 11:38PM I have always had a problem with not crossing the axis of the spine during the melt front crawl. Often, even when I thought that performs input throughout the forearm straight along the trunk line, I did it wrong. Today I tried this exercise several times and then swam front crawl, and finally I felt it!
visje	Responded Mar 01, 2011 01:59AM Firstly, Glenn, I have to say I have only just discovered your site (via googling youtube videos if you're interested to know how). Thanks for putting so much free stuff up, I'm learning quite a bit as a newbie. One thing I did notice, am I seeing things right or does Kara Lynn Joyce do something similar in her freestyle strokes? ie at least on a couple of occasions on the clip you have up. Her arms seem somewhat wider than a few other people I've seen but it is likely there might be some subtlety that I am missing here. I tried it out and it does feel better. What do you think are the disadvantages of swimming freestyle like so? Thanks again
coachkopie	Responded Feb 08, 2012 06:49PM hi glenn - i think the high hands during the out sweep (or out scull) is important and often overlooked so it is nice that you emphasize it. it sets up a crisp in sweep and minimizes form drag. to facilitate the higher hands, i talk about patience up front, holding the body line (as opposed to lifting the torso before the natural lift from the in scull) and exhaling to inhale a tad late in the arm action. this may be too general but i will go for it still: exchange air a tad early in fly and a tad later in breast. have a great, safe, fitness filled day. Kopie
GW	Responded Feb 08, 2012 08:08PM Me too and using the hips to 'sledge' forward on the insweep helps too with bringing the mouth just above the water to take the breath early and allow the head to slide down with the arms on recovery.

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Breaststroke - High-Hands Freestyle

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