Swimming 101

Now we are into the harder strokes.. Breaststroke, is a really brain tickling stroke. Having to figure out the arms and legs is quite confusing but with enough pratice you can make it look sharp!



Breaststroke at its fineist	Pushing off	Breathing	Pull out!!

Some things to never forget with breaststroke is....

Pullouts! Only do ONE dolphin kick
Take quick breaths and then shoot your head back down
Two handed touch
No flipturns, 2 hand touch then go
Flex your feet to get a good push

Here are some ways to work on your breaststroke

(click the triangles)

Arms (dryland)

Medicine Ball Wall Chest Passes: Develops the explosive, fast-twitch power needed for a quick sweep and recovery.

Dumbbell Chest Press: Increases stability and strength in the shoulders

Heel Tap/Tag Drill: On your stomach or back, tap your heels to your hands, which helps connect the heels to the hands for a more effective, compact kick.

Hand Clean Snatch: Helps identify the connection point during the "snap" of the pull.

Arms (in water)

Sculling (Front & Mid-Position): With a pull buoy, perform small, rapid, side-to-side sweeping motions with your hands. This builds "feel" for the water and strengthens the forearm/hand unit.

Three Kicks, One Pull: A great timing drill where you perform three breaststroke kicks for every one arm pull, focusing on staying in a perfect, long streamline.

Breaststroke Arms with Freestyle/Dolphin Kick: Using a kick other than breaststroke allows you to isolate the arm movement, focusing on the timing of the pull-and-breathe phase.

Legs (dryland)

Goblet Squats: Develops overall leg strength needed for pushing against the water

Seated Hamstring Curls: Strengthens the hamstrings to improve the recovery phase (bringing heels toward glutes).

Push-ups (Clap/Regular): Improves chest power and explosive pushing strength..

Legs (in water)

Breaststroke Kick on Back (with or without kickboard): This is excellent for checking that knees do not break the surface and that heels stay within the shoulder line. It helps ensure the knees stay narrow.

Piston Kick Drill: Alternate your heels quickly up toward your buttock, keeping toes slightly pointed outward, to increase kick speed

Vertical Kick: In deep water, perform the breaststroke kick vertically, keeping hands by your side or out of the water. This provides instant feedback on kick efficiency—if your kick is weak, you will sink.