AboutJessica Montenegro Expertise I was a competitive swimmer for about 7 years, swam collegiate for one of the top national champions in swimming. I then coached and trained every age group team from novice to masters.I can answer questions about any swimming stroke, training for competition or health, coaching, and teaching any age group. I am also a certified personal trainer, so if you have questions feel free to ask!
Experience I began as a year round club swimmer and diver and moved on to being captain of my team, as well as swimming collegiate for the one of the Nations top championship schools. I was chosen to teach and coach novice and juniors as well as going on to coach masters. I then went on the be a personal trainer that included aquatic aerobics.
Organizations I have been a member of USA swimming and the Masters swimming organizations.
Education/Credentials trained as a professional lifeguard and coach
Awards and Honors MVP in female diving, 4 year and captains award in swimming.
Question what dryland workouts/drills should i work on/focus on to strengthen my breaststroke? I'm trying to shave a lot of time off my 100 this year (and 200) so i was just wondering if there were any drills and strength exercises and conditioning workouts i should focus on the most. also, are there drills that work on the coordination of the stroke (like the kick and pull coordination) thanks.
Answer Ok then Jenny, lets start with dryland.. 3 times a week do lunges around pooldeck or you can lung jump and switch legs to do it in place. do about 25 lungs per leg making a total of fifty and jump into the pool to do a 100 choice stroke pace to stretch out the muscles. Do that 3-4 times. Tri-ceps are very important in the breast stroke pull so you'll want to both increase their flexibility to ward off muscle fatigue and strength them. Try reverse push-ups... the ones where you begin seated on the floor, place your hands behind you with fingers facing you with palms on the floor. feet shoulder apart and flat on the ground and lift from your arms. It is easier if you arms are on a step. You ca also do a version of these while in the pool. While at the wall pickup your body with your arms on the edge of the deck (body still hanging on edge of the pool and do 15 pushups that way about 3 or 4 different times during your work-out. Water drills: I would suggest no breather, even if it is just a few everyday, sprints at 80% always help with endurance, plenty of pulls and kicks to strengthen each element of your breaststroke individually. Always remember during a race NEVER turn you head to see where the competition is at.. you should be giving it your all so it should not matter, one of my bast friends would lose so much time because she had a habit of looking. Good luck this season!
