Perfect Breaststroke

One of the more technical swimming strokes, the breaststroke requires a combination of timing, body positioning and strength to generate speed. Though many think of the breaststroke as an easier stroke because of the relative ease of breathing, performing this stroke competitively is quite a challenge. Breaking it down into its key components will help you identify areas for improvement and help you perfect your stroke.

  1. Off the Wall: The Push-Off and the Underwater Pull-Out

    • The push-off is critical to a successful breaststroke.

      Every competitive swimmer knows that in many cases the race is won or lost based on the success of the push-offs and underwater pull-outs. Depending on race length and pool length, these underwater moves often account for up to 50 percent of the race. A good pull-out begins first with proper body alignment off the wall, followed by a strong push and strong pull-out, leading into a powerful glide. After the pull-out, timing is key. There is always the temptation to hold onto the glide longer than proves beneficial. Because recovering the arms and legs into the stroke pattern creates a large amount of resistance, it is important to begin recovery before losing all momentum generated from the push. While recovering the arms and legs, as with all movements in this stroke, keep movements small, taking careful note of how minor differences in positioning can impact resistance.

    The Stroke: Outsweep

    • The outsweep is an important part of a strong breaststroke.

      The forward sweeping movements involved in the breaststroke can be broken down into three arm movements. The outsweep begins with the swimmer’s hands in a prayerlike position, palms together, near the chest. The swimmer then extends her arms fully and rotates the palms to face away from each other, before sweeping outward. Arms straight, thumbs down and palms out, the arms should move out, back and down the body before dipping beneath the surface to move down and in.

    The Stroke: The Insweep

    • The insweep provides power for a breaststroker.

      Responsible for the power of a breaststroker’s pull, the insweep phase of the stroke occurs as, with fingers pointed down and elbows high, the hands and forearms rotate around and pass under the elbows. The hands then come together.

    The Stroke: The Recovery

    • From insweep to recovery, the elbows should stay close to the body.

      In the recovery, the shoulders shrug and propel the arms forward, moving the swimmer into a streamline position to begin the stroke again. During the recovery, it is important that the elbows stay in close to the body--the tighter the position, the less resistance.

    The Stroke: The Legs

    • The legs are responsible for generating the thrust of the stroke, and even while not working, it is important to be aware of the legs' positioning so that they do not create drag. The movement of the legs begins from a fully outstretched position. The feet then move in toward the swimmer’s rear, with the knees remaining as close together as possible as they bend. The legs are then thrust downward and away from the body, in an elliptical motion, much like a frog, in order to propel the swimmer forward.