**Breaststroke Pullouts:**

**What Makes Them Legal…What Makes Them Awesome**

When teaching (or learning) the breaststroke pullout, it can be useful to understand and separate what makes them legal…from what makes them awesome.  This week we talk about the difference.

**Monday**

**Eric Shanteau:  BONUS TURNS – Breaststroke**

The first rule of a breaststroke pullout is that the swimmer must be on the breast before initiating the first pull.  Eric Shanteau demonstrates.  He’s slightly on his side as his feet leave the wall, but flattens out before initiating the pull.

<https://www.goswim.tv/lessons/746-bonus-turns-breaststroke> 

0509 Head down approach of the wall

0952 traditional hand behind the head

1743 rotate to flat

2266 head down approach into the wall

2297 left hand off immediately

2303 pointed toes on the leg draw

2379 perpendicular to the surface and bottom on the initiation of the push

2409 using the head and torque from the feet to rotate to flat

2552 flat before hand movement

2661 dolphin put in the original traditional position

2774 pointed toes

2847 initiate the recovery of the arms before the legs

2908 narrow initial kicked

11704 look at the time it takes to get flat

11996 potential second kick

**Tuesday**

**Carlos Almeida:  Turns – Underwater**

Carlos Almeida shows how to be legal and AWESOME during the actual turn, pushoff, and leveling action to become flat on the breast.

<https://www.goswim.tv/lessons/1252-turns-underwater>

0428 staggered hand touch

0459 left hand off immediately

0542 shoulders perpendicular when feet get to the wall

0556 rotating toward the stomach prior to push

2503 the time when nothing is on the wall

2527 right hand in the water

2660 body much flattered on initiation of push

2831 nearly flat as he leaves the wall

3193 orientation of the thighs in comparison to the surface

4508 angle of exit

4924 pointed toes and speed of knee draw

5014 nearly flat on exit

**Wednesday**

**Breaststroke Drill: Underwater Pullout Update**

The second rule for a legal breaststroke pullout:  After the start and after each turn, at any time prior to the first breaststroke kick, a single butterfly (dolphin) kick is permitted.   Here’s video that shows how to be legal.

<https://www.goswim.tv/lessons/1921-breaststroke-underwater-pullout-update>

0376 the good old days

1822 the initial updated rule

3103 dolphin first

4183 look at the legs

4306 look for the hands are before the legs start to break

4446 look the hands are before the feet engage

4558 look at the line after the kick

11582 the next phase allow the hands to separate

12408 pole before dolphin

13261 where we started

14226 step one push off and dolphin

15097 push off dolphin pull down

15993 push off dolphin pulldown recover kick a line

**Thursday**

**Martin Liivamagi:  Breaststroke Underwater Pull**

Slow-motion, close-up footage of how Martin Liivamagi times his single dolphin kick to make his pullouts both legal and awesome.

<https://www.goswim.tv/lessons/1788-martin-liivamagi-breaststroke-underwater-pull>

0345 connecting the pole down with the dolphin

0709 very tight recovery before the legs

0766 thigh line comparison to body line

0862 extend to body line

1292 connecting the pole down with a kick

1323 narrow power position pull down

1502 rigid body line pointed toes

1565 elbow in recovery

2392 stacked hands

2427 make the hole smaller

2492 Head down extension

2596 timing the breakout

3348 back to line

**Friday**

**Breast Drill:  Step 3 – Underwater Pull**

Here’s how to make the pulldown AWESOME.  Don’t tuck the head, and travel straight.

<https://www.goswim.tv/lessons/2145-step-3-underwater-pull>

0620 Learning the progression

2806 maximize each position

5060 continued to practice

5365 same sequence or young kids

5681 instinct of seeking power

10665 narrow quick pull down

**Saturday**

**Breast Drill:  Underwater Pull Details**

Glenn analyzes the pullout of US National Teamer Brendan McHugh.  Brendan is legal throughout.  What makes his pullout AWESOME is how he times the recovery of his arms and legs.

<https://www.goswim.tv/lessons/2183-underwater-pull-details>

0689 practice pushing a flat

1045 big set up for the dolphin

1258 marrying the pole to the finish of the kick

1418 slightly bigger pole due to size and power

1617 Point and toes rigid body

1999 flat hat on torso in recovery

2101 creating the smallest hole

2195 the position we try to avoid

2294 look where the hands are when the feet engage

2458 slight lift to the head for the breakout

2738 the breakout

**Sunday**

**Dave Denniston:  Breaststroke Turns & Breakouts**

The third rule for a legal breaststroke pullout:  The head must break the surface of the water before the hands turn inward at the widest part of the second stroke.  Davo demonstrates how to be legal and AWESOME on the breaststroke breakout.

<https://www.goswim.tv/lessons/892-step-5-the-breakout>

0395 kick out to the line

0526 out sweep with head still down

0545 back to the head breaking the surface before the hands come in

1600 the position we don’t want to be in

2008 tight recovery of the arms

2074 creating the smallest hole

2201 back to the line

2358 Breaking the surface before the hands come in

2783 practice across the lanes to encourage the swimmer to keep the head down

**BONUS**

**Breast Drill:  Breaststroke Breakout**

Glenn demos what’s legal…and not legal.

<https://www.goswim.tv/lessons/1023-breaststroke-breakout>

0589 slightly early

1738 keep the head down through the out sweep

1798 Head breaking the surface before the hands come in

2499 head break from the surface right at the corners

3573 Head breaking the surface right at the corners

4310 Head breaking the surface early

5185 lifting the eyes on extension

10609 really lifting the eyes on extension

11496 initiating the sweep with the eyes down


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