How to Swim Breaststroke: Step-by-Step Technique for Efficient and Fluid Movement

Breaststroke can be one of the most fluid and rewarding strokes once mastered — but it requires solid coordination, body control, and proper timing. In this easy-to-follow tutorial from Global Triathlon Network, you’ll get a step-by-step breakdown of the full breaststroke technique, covering arm movement, breathing, and kick mechanics. The video begins with body positioning, focusing on staying flat and streamlined in the water. Then it dives into the three phases of the arm stroke: the catch, pull, and recovery — compared to scooping water from a large bowl. You’ll learn the best breathing timing (during the pull phase) and how to stay relaxed for better efficiency. Finally, the challenging yet powerful breaststroke kick is explained in detail, including drills with a kickboard to help you isolate and perfect your leg technique. Whether you’re a beginner or a freestyle-dominant swimmer looking to diversify, this tutorial makes breaststroke more accessible and enjoyable.

Takeaways:

• Use a flat body position and keep movement smooth from head to hips.

• Break the arm stroke into three parts: catch, pull, and recovery.

• Breathe during the pull phase and exhale as you recover your arms forward.

• Develop a strong, frog-like kick by flexing, extending, and snapping the legs together.

Important Details

1. Breaststroke Technique Essentials:

   • Swimmers start by ensuring they lie flat in the water to facilitate proper technique execution.

   • The arm movement involves three distinct phases: catch, pull, and recovery, each with specific motions aimed at optimizing water displacement.

2. Arm Positioning:

   • During the catch phase, arms should be extended forward, elbows high, to maximize the amount of water caught.

   • The pull phase sees a transition where acceleration of the arms backwards occurs, and finally, the arms recover, aiming for a streamlined position before starting again.

3. Breathing Mechanics:

   • Key timing is established as swimmers lift their heads to breathe at the start of the pull phase and submerge their heads when shifting into the recovery phase, emphasizing a rhythmic cycle of inhalation and exhalation.

4. Kick Techniques:

   • The kick’s positioning begins with the heels close to the bottom, flexing the feet, and aims to push back against the water effectively.

   • Legs should snap together toward the end of the kick for streamlined efficiency.

5. Drills for Practice:

   • Swimming breaststroke with a butterfly dolphin kick is suggested to isolate arm movement coordination.

   • Utilizing a kickboard allows swimmers to focus solely on their leg technique without worrying about synchronizing it with their arms.