How to Swim Breaststroke Step-by-Step: Timing, Body Position & Training Tips

Written By Ryan Spoon

Whether you’re learning breaststroke for the first time or trying to refine your technique for the IM, this step-by-step guide breaks the stroke down into clear, manageable parts: pull, kick, glide. Coach Fares from MySwimPro demonstrates each phase, showing how to maintain a high body position, initiate a powerful kick, and maximize streamline for speed and efficiency. You’ll learn why breaststroke is a “short-axis” stroke, why hips tend to sink during the breath, and how keeping your body higher in the water reduces drag. The video also explains how to structure your workouts using shorter distances with more rest to maintain quality and intensity in each repetition. Plus, Fares shares personalized training advice to improve stroke length, build speed, and train smart for long-term progress. Ideal for beginners and competitive swimmers alike, this is a full breakdown of how to swim breaststroke — faster and smarter.

Takeaways:

• Follow the rhythm: Pull → Kick → Glide with a two-second hold in streamline.

• Keep your hips high during the breath to reduce drag and maintain speed.

• Train with short, high-quality sets for better stroke power and technique focus.

• Focus on stroke length over stroke count to move efficiently through the water.

Key Conclusions:

  1. Central Importance of Timing

    • Gaining proficiency in the timing of “pull, kick, glide” is crucial to mastering breaststroke and swimming faster.

  2. Symmetrical Movements

    • Both the pull and kick must be performed symmetrically, which aids in the effectiveness of the stroke.

  3. Significance of Glide

    • The glide phase is a pivotal part of the breaststroke, acting as a recovery phase that aids in speed.

  4. Maintaining a High Body Position

    • Keeping hips high in the water minimizes drag, which is integral to moving faster through the stroke.

  5. Short Axis Stroke Mechanics

    • Understanding that breaststroke involves a pivoting motion rather than rotation highlights the uniqueness of this swimming style and its associated challenges.

  6. Training Versatility

    • Swimmers can enhance performance by incorporating training strategies that focus specifically on aspects of the stroke to maximize output and speed.

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Ryan Spoon http://www.ryanspoon.com
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