How To Swim Breaststroke

Step 1: Body Position

The body position should be inclined slightly downwards from the head to the feet. The body should be as flat and streamlined as possible with an inclination from the head to the feet so that the leg kick recovery takes place under the water. Head movement should be kept to a minimum and the shoulders should remain level throughout the stroke.

Step 2: Leg Kick

Knees bend as the heels are drawn up towards the seat and toes are turned out ready for the heels and soles of the feet to drive the water backwards. The legs sweep outwards and downwards in a flowing circular path, accelerating as they kick and return together and straight, providing a streamlined position.

Step 3: Arm Action

Arms pull outwards and downwards until they are approximately shoulder width apart. Elbows begin to bend and shoulders roll inwards at the end of the catch phase. Elbows tuck into the sides as the hands are pulled inwards towards the chest and the chin. Hands recover by stretching forwards in a streamlined position.

Step 4: Breathing

Inhalation takes place at the end of the insweep as the body allows the head to lift clear of the water. Head returns to the water to exhale as the arms stretch forward to begin their recovery phase.

Step 5: Timing

The coordination of the propulsive phases should be a continuous alternating action, where one propulsive phase takes over as one ends. The stroke timing can be summed up with the following sequence: pull, breath, kick, glide.

Step 6: More detailed information

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For a detailed Breaststroke book to download, including exercises for perfecting your technique go to:
http://www.swim-teach.com/breaststroke-swimming.html