Overview
This lecture explains the key technical aspects of breaststroke swimming, covering body position, pull, kick, timing, underwater pullouts, and recommended drills for improvement.
Key Differences of Breaststroke
- Breaststroke is a short axis stroke, like butterfly, involving up-and-down body movement.
- Proper timing between upper and lower body is crucial in breaststroke.
- Breaststroke uses a frog kick, requiring feet to flex instead of point.
Body Position & Streamline
- Every stroke starts and ends in the streamline position, minimizing water resistance.
- Streamline involves hands together, body straight from fingertips to toes.
- Keep hips high and head low to avoid sinking and dragging legs.
Pull Mechanics
- Begin and finish the pull in streamline; hands separate with pinkies leading.
- Form a triangle just past shoulders, curl fingers down for optimal catch.
- Pull hands in as you breathe, then drive hands quickly forward to streamline.
- Avoid diving hands down; send them straight forward to reduce resistance.
Kick Mechanics
- Use a frog kick: flex feet, pull heels to butt, then sweep feet out and together.
- Knees should stay at or just beyond shoulder width to reduce drag.
- Fast heel speed (the speed heels move to butt) increases stroke tempo and efficiency.
Timing: Pull, Kick, Glide
- Breaststroke follows a pull-kick-glide rhythm for optimal distance per stroke.
- Glide in streamline after each kick to maximize efficiency.
- Adjust glide duration based on distance—shorter for sprints, longer for longer races.
Underwater Pullout
- After dives or wall push-offs, start in streamline, then perform one strong arm pull.
- Take one dolphin kick before or after the arm pull, then one breaststroke kick to streamline.
- Maintain streamline for 2-3 seconds before pulling out for maximum efficiency.
Training & Race Strategy
- Train technique and body position at or above race pace for best results.
- Short course (25m) pools allow for fewer strokes and more wall push-offs.
- Long course (50m) pools require higher stroke rates and maintaining technique over longer distances.
- Advanced swimmers increase tempo during races to maintain speed and body position.
Recommended Drills
- Streamline kick on back or front to refine kick technique.
- Heel tag drill: bring heels to hands under hips while kicking.
- Two kicks, one pull drill improves timing and rhythm.
- Freestyle kick with breaststroke pull emphasizes hand speed and power.
- Breaststroke countdown: swim 25s with decreasing then increasing stroke counts to develop distance per stroke.
Key Terms & Definitions
- Short Axis Stroke — Stroke involving up-and-down body movement (breaststroke, butterfly).
- Streamline — Body position with arms extended, minimizing drag in water.
- Pullout — Underwater sequence after start/turn: one arm pull, one dolphin kick, one breaststroke kick.
- Frog Kick — Breaststroke leg motion with flexed feet that sweep out and together.
- Glide — Brief streamline phase after pull and kick, maximizing distance per stroke.
Action Items / Next Steps
- Practice recommended drills: streamline kick, heel tag, two kicks one pull, freestyle kick with breaststroke pull, and breaststroke countdown.
- Focus on maintaining high hips, proper timing, and efficient glide.
- Track and improve stroke count per length in workouts.
- For more drills and community support, explore the MySwimPro app and Facebook group.