Breaststroke Training by Roque Santos (1998)


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We also accelerate our hands from the top of the stroke to the end of the stroke. Same thing in butterfly. It’s a circular motion. What I mean by “circular motion” is that at no point do you ever throw the water away.  You always keep it with you.

 

This could be my girlfriend. This is the old people’s girlfriend. Because this is the old style. Thank you for laughing. It’s real simple to say that, from the start and stop you want to move your hands in a circular motion from slow to fast, and I believe that to be true in breaststroke. But, like I said, in the breaststroke there’s no recovery. I like to call it a lunge forward, but I’ll get to that.

 

This is a good photo and this is what I consider a bad photo. Some people will disagree with me. Some people teach that you want to dive forward at the end of the breaststroke. I teach, or I tell people, “I want to be flat,” which is the drawing you just saw. Now, you can look at this drawing–some people do this and they try to keep their head down, but the way I look at it is you’re getting all these negative things happening to you. You get all these negative things happening to you. Negative things, bad.

 

So what happens when you dive up, then your cute butt comes up and then also your feet end up low–also bad. Joseph gave a talk here I don’t know how many years ago, who was my coach, and he showed still photos of Mike Barrowman, and every photo that you looked at was the best position that you could be in that position. That’s what I say was my goal and Sergio’s goal as we tried to beat that guy. So what we want to do try to do is eliminate the resistance, and I believe at this point is resistance.

 

Now, Ernie told me once, he said, “Rocque, what may happen is some people may get real high here, because you’re getting a better pull because of that position you may get into. But then you’re getting a lower low.” If I were a car, that’d be kind of hard for me–go fast, go slow, go fast, go slow. I’d much rather go at a nice even pace and maybe not get the peaks that I could get, but definitely not get those valleys. Also notice in the photo, the head’s up. To me this is like putting a kickboard in a tractor position and trying to swim.  It’s stopping you.

 

The next position as we move along in the breaststroke pull, we move our hand in a circular motion. What I want to do is I want to remain flat. If you took…if there was another photo, and the person was on his side, you’d see…or you can almost see from the front that the head is pointing down. If I put a nose on this person, the nose would be pointing down. The goggles would be looking down. At this point in the stroke, as you see, you want to move…it’s really…your hands are moving forward and you’re moving out and around to what some people would consider to the catch point, which is going to be in here. Some people like to say this is setting up the stroke.  I think that’s true.

 

Again, I want to be nice and flat, which, if you were listening to Ernie’s talk this morning like I was, if you’re flat and your hands are pointed a certain direction…you can see which way my hands are pointed…it’s the best position I can be in at this point. It’s like Ernie taught me when I was a little kid, we’d pull out these little Hot Wheel tractor thing sets, which were real popular then, and he tried to aim it where the water hits your hands and deflected downwards. That’s kind of what’s happening if you’re holding the water and it’s deflecting downwards then you’re going the proper direction, which at this point I just want to go straight. Nice and level and flat.

 

Of course, because of my good buddy Milton Elms, the bad photo. What people like to do is they like to pitch their hands into this sort of position. You can see the nose -it’s kind of coming up. To me, this is the old style breaststroke. I have an older brother, his name’s David, he’s a doctor -I can still beat him. In my family that’s real important. Because he beat me once. Still haven’t heard about it…I’m younger than him. Okay, so, the old style breaststroke is what they want to do. My brother does this, the flat style. He just pulls real hard at the beginning. What I said, I want to accelerate my stroke. I want to go from slow to fast from the beginning of the stroke to the end of the stroke. The start and stop position. So from this point, I want to move my hands from slow to fast. So what my brother did, is he pulled… he still does it. I know, I can’t help him. So I don’t know why I’m up here if I can’t help my brother. But I’m going to try to teach him. The first thing he does is he picks his head up and he wants to go real fast. If you remember, the big puff of air out… aw, it looked good, when I was a little kid. But it’s not the way you want to do it now. So, he’d turn his hands down and he’d come up and he’d boom, but he’d get stuck. This is like the dead position, and I’ll get to that later. But to set up, what you want to try to do is not pick your head up too early, keep your head down, stay in a flat position, and the pitch of the hands is very, very important.

 

I only have 45 minutes.  I better keep talking…

 

What do we want to do on that breaststroke? Pull. That kind  of looks like me a little bit. This is what you want to do. Now, when I say, “What you want to do,” and what you actually do isn’t always the truth. You know, like, you teach the kid, you put your hand in here, they put their hand in here and then you teach them put your hand out here and they do one of these deals. So I’m kind of lying to you, too. What I want to try to do, is I want to try to keep your elbows in front of your shoulders  and

 

on the surface of the water at all times. I’ll repeat that, because it’s kind of good. I want to try to keep my elbows in front of my shoulders and on the surface of the water at all times. Nobody does this. But that’s what I want to try to do. If my elbows go below the surface of the water at any time in the breaststroke, and then at the point that I bring my hands forward I’m going to bring like…I don’t know how much water, but more than I need to bring, which…bad.

 

I don’t want my elbows to go past my shoulders, because I look at this way. Same…we’ll move back to this picture. The world’s greatest breaststroke form, I’m not lying to you, is here. The problem with it, you know, you’re going to get real high. You know, that velocity deal, but the problem with it, you’re going to have to bring your hands all the way back up here to the start-stop position, all right? So that then you’re going to go way down here. This–and I swear this is true–is the world’s worst breaststroke pull, but it’s the best on bringing your hands forward. So you’ve got to find that middle point and in theory…thanks for laughing… and in theory, what I like to do is, if I look at it sideways, I want to try to keep my elbows in front of my shoulders. Nobody does this. But I want to try. So, elbows on the surface of the water and in front of your shoulders at all times.

 

Still kind of looks like me. Not me. You can see, my brother Dave, love ‘im, bad breaststroker. When he pulls, he pulls in a straight line, he doesn’t do it in a circular motion. So when he pulls, he pulls straight and he’s going real good, and he pulls, and he has that look. Those are things you need to look for. They have that look like “eeyagh”. Problem is, you’re not going to go anywhere from that point because then it’s going to be dead. It’s the dead prayer position. And then you also see that the elbows are going down low and I can do it like this. I like to do it like this. If the water surface is here and my elbows are way down low and I bring my elbows forward, I’m going to get a lot of water here.  Bad. Bad.

 

Okay, what else do I want to say about that? You can see that the palms are pitching down. I listened to Ernie’s talk today. He talked about dropping elbows. You want to try to keep the elbows high. It’s the same thing in breaststroke. All strokes are related. One of my favorite swimmers growing up was watching David Berkoff…or David…David Berkoff’s downstairs, say hello to him…David Wharton, IM’er, was good at all the strokes. Probably because he didn’t hold his hands like this. He knew how to hold his hands. He had high elbows. He did those several certain things correct that held true in all the strokes.

 

Before we lunge forward, we can talk about the dead prayer position. There’s three things that go wrong in the dead prayer position. You know my bother Dave, the flat style, he went real far and then he looked real good, big puff of air…dead. Three things that go wrong is if you pick your head up too early you’re going to rise up high, by the time your hands get around here you’re going to start to be sinking. And if you’re lower in the water, at the point your hand’s going forward, you’ve got some things going against you. One, your feet are coming up. That’s bad. Hands are going forward. That’s bad. And if you’re lower in the water at that point, it’s going to be bad, bad, bad. Thus, this is why I try to teach you want to accelerate your hands from slow to fast then get back to the stop-start position. You don’t want to pull the water straight to you. You want a circular motion. You don’t want to stop and pray that you’re going to be getting better.

 

Again, the most important thing in the breaststroke is the rhythm. It’s the timing, it’s the feel. What people will tend to do, because they don’t know all these principles… And you want it to just be one….

 

How many…not too many swimmers talk… They like the sound at the end, I like the sound. (Audience laughter)  Special effects.

 

In the wave breaststroke, what you’re doing is you’re keeping your body down low at the beginning. You remain flat, so you’re flat. And then at the point of the catch what you really do is, you don’t pick your head up. Try not to look at it like freestyle. If you’re a good freestyle…not like me…if you’re a good freestyler, okay, what I do is, when I breathe, nice long pause. I learned that from Ernie. Nice long pause. Real good freestylers, like Jenny Thompson, coached by Richard Quick, what she does, her arms stay the same, looking good, she takes a breath, doesn’t stop. Takes a breath. I like to do it like Janet Evans is the best. (Audience laughter.)

 

But the point is, is that she didn’t pause when she breathed. Or they didn’t…I pause and I breathe. So in the breaststroke, you don’t want to pause when you breathe, you want it to be a part of the stroke. So it becomes a part of the stroke, in the flat part, you keep your head down, you keep your head down, and what you do is, in the catch part…Bill Boomer taught me this one…a little drill he does. You  lay flat in the water, maybe your feet  on the gutter, on the lane line, and you get in this position here, which he calls the stop-start position–they’re just words. But at this point in the stroke you move your hips. And what you want to do is you don’t want to pick your head up, because it weighs a lot–mine weighs more than most–what you want to do is you want to throw your hips forward. Look what happens–your head comes up. And what also happens, it’s real neat, is that the little bit of water that’s on you, instead of like picking it up…instead of like picking up the water off your back, you know, trying to pick it up, what you actually do is you slide forward, so all the water on your back kind of slides down you. And you see that in the breaststrokers. The water will slide down them, and you’ll see like a little splash down here. That’s when you know they’re good, all right? Looks good. So what you’re doing is you’re actually…so the water’s sliding off your back and you’re raising up. So what I like to say is that your hips move forward, that’s when you’re going to start to breathe, when your hands start the inward part of your circular stroke. Your hips…so this is the kind of timing we’re talking about. Your hips are going to move forward, on the inward part of the breaststroke.

 

I did a talk before, and Dick Bower disagreed with me on this part. We talked about it, and he still agrees with what he agrees with and I still agree with what I agree with. And what the part is, am I right? Yep. It’s that when…I like to say, because it’s a circular motion from slow to fast is, you know, you’re accelerating your hands so you don’t want to stop or pause here, and I think you want to hold the water all the way through till the end. So in order to do this, some people disagree, some people…I say it, but it doesn’t mean it’s like the law.  This is what I believe.  I don’t think you should flip your hands up. Seth VanNeardon, very successful breaststroker (hate ‘im, beat me all the time) and (great guy, though) his hands went up. Still fast. I like to keep the palms down as you move forward, because you’re holding the water. You don’t throw it away. So this is what I want you  to look like as you move forward.

 

One real neat thing that I like is this picture here. When you move forward, remember I talked about the water being real low, if you lift your shoulders up–that’s what I’m talking about–you lose a little bit. My coach, Joseph, told me, he said, “Rocque, if you can go this much farther…” this right surge on every stroke, “… this much farther on every stroke, without any more effort…” and then say it’s, you know, 20 strokes a lap for a 50 meter pool and 20 times 4 is 80 times that…we’ve all lost and won races more than, you know, this times 80. So just the little things are going to make the big things happen. So if you can lift your shoulders as you get to the height of your stroke, then your elbows are going to come up. It’s going to help you. If you can bring your elbows inside your body, inside your shoulders, that’s going to help you. So you’re going to look like this. Shoulders up, then you bring your elbows inside you.

 

The other key thing is I like…your palms are down…is I like from your hands to your elbows, I like them to be on the same plane. One of my favorite breaststrokers to watch is Anita Nall, and that’s exactly what she does. Some people, you know, you want your hands to go out of the water? I don’t know. I just know that from my fingertips to my elbow I want it to be on the same plane. I already told you earlier I want my elbows on the surface of the water. Some people, and I think this is going to slow you down… some people…and I already told you if you dive down that’s going to slow you down. The other thing that I like that Bill Boomer told me is, he looked at this picture and he said, “What you want, you want to pretend like there’s a little hole right here, and then you want your hands and your head and your chest to go through that hole at the same time. You don’t want your hands to go and then your head, because you have two different splashes. You don’t want your head to go and then your hands–two different splashes.  You want it to be at the same time.

 

Moving right along. We’ve only got 45 minutes. People are going to have questions.

 

Yeah, this one looks like it’d be the most. Notice the nose is getting bigger each time. So this is the bad breaststroke. You can see if you do it wrong, if you don’t lift up your shoulders and you keep your elbows out here how wide you are when you go forward. Now watch how I can change my body. I think, again, that those little things are going to make a difference. Again, I think the elbows are back too high and you can see that this is going…see all this is…if you had like a kickboard that day, that’s going to stop you. You know, you’ve got all these deals doing things like that and you want it to be nice and level.

 

So, a little quick review in the breaststroke pull. Just like all the other strokes, you want to move your hands in a circular motion. From slower to fast, or accelerate, from a start and stop position.  You  want to keep your elbows on the surface of   the water–or close–and in front of your shoulders at all times. And again, these are like every…you know, man to beer, their elbows go back. But what I want to try to teach, elbows go forward. I think it’s the same deal as this, you know, the backstroke. “Put your hand way out here.”

 

Now the breaststroke kick. What I’m giving you is just a couple of things on each of the parts of the stroke that I think are the key major wrong things. I think the breaststroke kick’s kind of almost stayed the same. The biggest thing was the…and, you know, that’s going to be the first drawing, and…you know, is, you want to try to be as flat as you can from your knees hips…those are your hips…your thighs, your belly, and your stomach. You want to be as flat as you can. If you don’t be as flat as you can, and this is the breaststroke kick now… Ahh–what a beautiful drawing. If you do it wrong, you’re going to slow down. So you don’t need to kick any harder, you need to try to move these guys up. Same sort of deal.  And so you want to eliminate the resistance…

 

The other thing I’m looking at here, though, look at this guy sideways (and I draw little lines right here) and you can see how thin he is. And the feet go straight up, all the way up to the butt. A lot of people will end up doing this thing. When they bring their feet up, they’ll bring it up wide, it’s a big common mistake. And so now it’s just like two big stoppers. You can see how wide this person is. This load is going through the water. So what  you want to do like in the other drawing is bring the feet up…(I don’t know how it was)…right behind the butt. It’s that whole drag deal. If you get it way out wide, you’re a bigger person. You don’t want to be a big person in the water.

 

The other thing you don’t want… I think your knees, again, my opinion, I think your knees should be shoulder width or just a little bit outside shoulder width. Not way outside shoulder width. If you’re way outside shoulder width you can see, again, you’re a wider person. And this is the deal I was talking about before, this is going to stop you, if you bring your knees up. Of course, everybody eventually brings their knees up. Again, what I want to try to teach is keeping level all the way through here.

 

One good drill to do with this is really, and it’s the timing of the stroke, is when you bring your hips forward…remember I talked about this deal?…when you bring your hips forward, that’s when your feet come to your butt. So that’s the timing of it. I can say that. When your hips move forward, your feet come to your butt. If you can look at me, what you don’t want it to do, it’s kind of a…it’s a hip thing. So you don’t want your hips to go backwards when your feet go up, when your knees come up, this way. You don’t want to do this. It’s kind of a dance. I’ll do it for you. You don’t want to do this. You want to do this. So hips forward…and the great deal to do is, at the time, is a breastroke kick on your back with your hands on your side here and you want to make sure you’re not bringing the knees up out of the water and you’re staying nice and flat.

 

Another great drill, that’s going to be good, is you do it against the wall…do a vertical kick against the wall. And when your feet touch your butt you want to do it this way, you don’t want to do that.  You don’t want to have your knees at the wall.

 

 

We’re moving along.

 

So the feet go straight up and then they go out and around and back together. I think that’s something that’s, with a test beforehand, I think everybody would say that. You want your feet to go up, you want them to go out and around and back together. One of the big problems that people have is the way they finish their stroke. Not where they finish, because they all finish with their feet together, but where their legs extend. I think when your knees are too far apart and you kick breaststroke, you’re going to extend and your feet are going to end up here, way far apart. And that means you’re going to be kicking in that direction. Which should get you in the direction you’re going to go, you want to go, but it’s not going to be as fast if your knees are closer together and you’re going to end up…see where I’m pushing the water…back here.

 

Now, what ends up happening is when your feet are way out wide, like this, what happens is you’ve got to bring those feet together, so what people tend to do is they tend to bring them down, until you look like the…if you remember, the bad streamline position, start-stop position? That’s when the feet go down. That’s a typical thing to happen. When your knees are way far apart, you end up kicking down here and then when your feet come together… I don’t think this is too propulsive. So then your feet end up together, and they don’t end up close to the surface of the water, they end up down.

 

Here’s a guy with a kickboard. I think this is explaining the point before. You guys on the kickboard you want the feet to come straight up, you don’t want them to come out to the side. You can see how sideways that’s stopping you. (Maybe I should have that in a different spot.) You don’t want your knees way outside the shoulder width. You can see this deal, you know, it’s stopping you. This is killing you, right here. So what I’m trying to do is show you the points where the most common…and you want to eliminate the resistance.

 

Okay, now, I used to have a video for this, but Rowdy Gaines video player ate it up. It’s a true story, you can ask him about it. And what is was a video tape of was this year’s Goodwill Games, watching Jeremy Lind and Kurt Groat underwater in the 100 breaststrokes. Great video tape, great under water footage, in my opinion. What you see Kurt Groat doing, start stop position, every time. I know Kurt, and I know he studies every breaststroker. And this is what I really believe. I believe that…I believe I can karate. If I wanted to be a black belt in karate…you know, first take a class, be a white belt…work my way up to a brown belt, and a brown belt means that I master all my stuff, I know it real perfect. But a black belt, you know, a true karate master, teaches somebody else to become a brown belt.

 

I think that’s what I encourage you guys to do to your swimmers. You don’t want to just tell them, “Hey, you need to streamline,” but explain why do you need to streamline. Why is that important? Well because it’s going to be slower. You know, then what you want them to do is be coaches for you, and then they can teach on. And what Kurt Groat is is a real, true breaststroke master. He studies video tapes. He’s watched them. And I know he’s watched Jeremy Lind’s.

I think Jeremy Lind does something that’s really unique. At the beginning of last month, I got the pleasure of going to Canadian Nationals. I went to the top row of the breaststroke, like I usually do, to watch people and Penny Haines was swimming there. And what she was able to do, the same thing Jeremy Lind does, and Kurt Groat I think is trying to do. And what it does, and I think this is going to give you another step up. I’ve tried to do  it but I’m not very good at it, because I’ve done like a million kicks a certain way. I think this is a real revolutionary thing in the breaststroke kick. And what it does is, when he kicks, when… and although he kind of has an illegal kick at the end, but before that…hopefully there’s no officials in the room…but before that, what he does is, when he starts his kick, he starts to kick down a little bit. Most people, Rocque Santos included, end up down. What Jeremy Lind’s able to do is about halfway through his kick, his feet start going up.

 

I was at Nationals in Nashville last year and I was under water, playing, you know, between time, when you guys are taking a nap I was in the water swimming. Okay, not all of you because some of you were there. And I went under water and I watched him and I thought, “Wow. He’s doing something different.” I think this is the different…the one different thing in the breaststroke kick that I think maybe some people would like to try. And what he does is, halfway through the kick, he starts to kick up. But really, what it ends up doing is it enables him to get in that flat position a lot quicker and a lot better. And then, of course, afterwards, he does the…but before that, before that he was kicking up. And I think this is really going to help people. And of course, it takes a lot of that coordination that those weird breaststrokers typically have. And again, what you want to do is you want end your breaststroke kick in that first drawing, you know, I think as close as you can to the surface of the water.

 

Q: On the insweep, are you promoting kind of a sweep in or bring it soft inward and just kind of get through the water quickly Rocque:  I think what you’re asking is, do I scull in?

 

Q: Right. Where you’re turning in, do the thumbs bend? Rocque: I don’t think I want to do that.  I think what I want it  to be is a circular. And I liked what Ernie said, you know, it’s not just your hands moving, you’ve got your whole forearm to do a lot. Fist swimming drill, good, do a bit. Yellow fist glove, I like that deal. And I really want to try to do the whole thing. That’s my opinion.

 

Rocque: I want to get through it as quick as possible. The question is, use no recovery phase? To me, is that recovery? You know, butterfly, recovery. Freestyle, recovery. There’s no out of the water recovery, to say. I like to call it “the lunge” and you want you to get through that lunge, it means you’re jumping out, like a cat, you’re trying to get there as quick as possible. You’re not pausing here, you’re getting there. And then here, now you can relax.

 

Q:  How long?

Rocque: Depends on how fast you want to go. (Audience laughter.) Even the sprinters do pause there. How would you answer that? I don’t know–y’know, if I’m not in a hurry I’ll go 1.2 seconds, you know.

 

 

Q:  Relationship between pull and kick and timing?

Rocque: Okay, the relationship between pull and kick and timing, what I like to say is it’s the hips. You know, I like that Bill Boomer deal. It’s the hips. So at this point, when you get to here, nice and flat, so at this point what I want to try to do is throw my hips forward. When my hips move forward, my hands start the inward part of the circular stroke, and then my feet come to my butt. To me, that’s the timing. Then I want to get around as quickly as possible and then kick and get in a streamlined position.

 

Well, I answered it good.  I feel like I’m having a test.  Yes.

 

Q: Did you have a favorite drill?

Rocque: Do I have a favorite drill?  I have a least favorite  drill–          four up four down.   It’d be four  strokes up then four strokes down, hate that drill. I like the three kicks…or two kicks one pull, because you take a breath. Under water one, two, or maybe three, and then another pull, breath… I think that works on the timing, that works on… I feel like that one and, same sort of deal, but two pulls with one kick, so I take a breath, kick, and then another pull, or maybe another one, both of those with dolphin kick under the water. To me, those are my favorite type of drills.

 

Q:      Are you breathing when your heels hit your fanny or just before?

Rocque: Am I breathing when my heels hit my fanny or just before? If I was good, my heels would hit my fanny. I can’t really tell you that…I can’t answer that question.

 

Rocque:  (Okay, where do I want…)  Okay.  Here’s the question: am I breathing when my feet hit my fanny?  He’s a real   polite, …I just said “butt”. This is how I do it. I have to get in the water and then I think about it. So…Yeah. I would breathe about that time my feet hit my butt…or fanny.  Yeah.

 

Q:   How about the tie in?        Do you have a  different 200,                              ?

Rocque: Yeah, it’s going to be this pause area here. The funny thing about turns, how they take turns real quick–people that do the 200 breaststroke, their turns are slower than the 100 breaststroke. I don’t know why. They should all be fast. Okay, just a side note. I would say the 200 the pause is a lot longer here than in the 100 or 50, you know, because people are in the 50s now. You don’t want to pause as long here. So to me, that’s the timing. I don’t want to…you know, I want to go wide, I don’t want to shorten up anything. I still want it to be a nice long stroke. Long strokes are good.

 

Rocque: That drill I told you about. Two kicks with a pull, or two pulls with a kick, to me. Because then I’m really…the best place to be is under water. I like anything und…you know, if you do breaststroke under water…a real tricky deal is to do breaststroke underwater on your back, if you can hold your nose. Dave Burkoff can do that. Hold his nose–he can’t swim breaststroke. And what you’re doing is you’re learning where the resistance is, what you’re doing wrong. And I like that. You know you bring your hands…if you bring your hands too far down you try to bring them…you can feel all the resistance. If you’re out of the water or on top of the water it’s a little bit different. So I always go back to the two kicks one pull or two pulls one kick.

 

Rocque: That drill is an overexaggeration of working the hips. A lot of people, you know…they’re swimming like this. And, so what I do, I really like the monofin, or big fin, really get my hips worked, because that helps with my hips, so it’s a breaststroke pull with a dolphin kick. And what I’m trying to do is I’m trying to get the best height I’ve ever got in my life. Monofin helps you with that. And then I also want to do what I don’t want to do in the stroke is I want to dive down. So I really work on the, you know, coming up high and then diving down. So that’s that drill on the…thing.

 

Q: You have a pretty nice pull out. You got off the wall and you pulled out really well.

Rocque: You want me to tell you about my pull out? Okay, one drill I like to do on the pull out is, Sergi and Mike and I we’d get in a diving well of the pool. It’d be about 10 yards, or longer, maybe 15 yards. And we’d race, like 10 laps. So basically all we were doing is a pullout, get in a streamlined position, touch… and that was about where the wall was, and turn. That’s a drill for you.

 

The way I look at pull outs, the biggest mistake people make is when they push off the wall, they end up going down. So they… they end up going down. They look like that. So what you’ve got is, you’ve got your feet here, your butt here, and your head here. And that’s when you push off the wall. Then they try to do one of these deals. All right? So what I try to do is at all times, you know, before I do a pull out, and any time during the pull out, is I want to be level in the water or I want my head higher than my butt. So I want to be going, you know, I push off I want to be going this way. I don’t ever want to do one of these deals. So I’m in that streamlined position. And as I said before, what I like to do is move my hands in a circular motion from slow to fast. So my hands go out… That great Arizona woman breaststroker, I forget her name, she used to do this deal. I don’t recommend that. She was great at it. You know, because she had all these great hyperextended things I don’t have. And then so I recommend just out and around and it’s a circular motion and then you go fast.

 

Secret deal I got for you is that you want to shrug your shoulders and get real tight in here. So now I’m more like a rocket. Then I want to bring my hands forward, or bring them as close as I can to myself. I don’t want to bring them out here–big mistake. Then I get to this up here, and I brought them out to here. And then I want to kick to the surface. One big thing…mistake people make again, first movement they do is they want to look up to the surface. I believe if you do enough pull outs you’re going to feel when you’re going to get to the water, so you don’t need to… unless you’re in a brand new pool, you know, because sometimes all of a sudden it’s real deep, so you want to practice in the pool. But if you’re good enough and you do it enough, you’re going to be able to feel. So you never need to look up. You’re going to kick and you’re never going to need to look up where the surface is, you’re going to feel it. And then you’re going to start your stroke. Now I’m in the stroke, and I’ll pick my head up until I feel my hips forward.

 

Q: Sequence of the head position.

Rocque: Sequence of the…Nort gave a great drill. The question is “sequence of the head position.” What happens with the head during the stroke? Nort gave us a great drill. He put a tennis ball, maybe the top of it, right here, in the…deal… Because what you don’t want to do, because my head weighs a lot, you know, and then… You ever put a football helmet on? And someone grab you right here? Okay, like that. And then, your head kind of… So you don’t want that to happen. So you don’t want to pick up and down your head, you want to keep it in line with your spine, so. And it’s in line with the spine…it’s in line with the spine and then I throw my hips forward, and then there’s a pocket for me to breathe. So if I had that tennis ball, I pick my head up, the tennis ball would drop, so I want to keep my head here. And then when I get to my height of my stroke, then what I like to say is, I like to turn down my head, turn down my head, and then dive forward.

 

Q:  Would you just ask her if they would run off a lot of  copies of your presentation…

Rocque:  Okay.  I will do that.  So ask to run off more copies  of the presentation… Who didn’t get one? About 5,000. Okay. Thank you guys very much.  Best of luck to you.

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