Improve Your Breaststroke with Olympic Technique Tips: Reduce Drag & Maximize Efficiency

In this expert-led video, Walnut Creek Masters Coach Kerry O’Brien teams up with Olympic medalist Rick Colella to teach you how to swim breaststroke with more efficiency, power, and purpose. The core message? Reduce drag and keep momentum moving forward. You’ll learn how to initiate your stroke with your hands (not your head), use the outsweep to set up your position, and time your in-sweep and leg recovery to lift for the breath. The coaches also explain the importance of maintaining high hand speed and quickly snapping back into a narrow streamline to avoid energy-sapping drag. With insights into kick timing, body positioning, and stroke tempo, this breakdown is ideal for masters swimmers or anyone looking to swim breaststroke smarter and faster. Finish with a powerful kick, stay aligned, and make every stroke count.

Takeaways:

• Begin your stroke by sweeping the hands out, letting the head follow naturally.

• Sync hand speed and hip motion to create lift for breathing.

• Return to streamline quickly to reduce drag and maintain momentum.

• A narrow, fast kick enables better stroke tempo and efficiency.
Key Conclusions

1. Critical Importance of Technique:

   • The foundation of an effective breaststroke lies in mastering hand and leg motions that reduce drag while increasing efficiency.

2. Sequential Movement:

   • The sequence of hand movement followed by head lifting is crucial for optimal timing and breathing, impacting overall stroke performance.

3. Drag Reduction Influences Speed:

   • Minimizing drag through proper positioning and streamlined upper body reduces water resistance, thereby improving speed.

4. Synchronization of Body Movements:

   • Efficient breaststroke relies on the harmonious sync between arms and legs, where one supports the other for effective propulsion.

5. Proper Breathing Mechanics:

   • Breathing should be executed at the right moment in the stroke cycle to maintain momentum and ensure that inhalation does not distract from stroke efficiency.

6. Urgency and Streamlined Position:

   • The need for urgency to return to a streamlined position is critical; prolonged exposure of body parts to water increases drag and diminishes speed.

7. Kick Width and Stroke Tempo:

   • Maintaining a narrow kick allows for a quicker stroke rate, supporting overall stroke efficiency and enhancing performance.

8. Continuous Improvement through Practice:

   • Regularly refining technique through practice will result in significant improvements in breaststroke performance over time.