Perfect Breaststroke Technique: Timing, Pullouts, Drills & Strategy for Faster Swimming
Ready to master the most technical stroke in swimming? In this Whiteboard Wednesday episode, MySwimPro’s Fares Ksebati delivers a full breakdown of breaststroke technique, from fundamentals to advanced training. You’ll learn how breaststroke differs from other strokes due to its short-axis motion, total body timing, and unique frog-style kick. The video covers optimal body position (streamlined, high hips), the pull mechanics (triangle catch and fast hand drive), and kick timing (up-out-around-together). You’ll also learn how to execute efficient underwater pullouts with legal dolphin kicks and maintain max distance per stroke. Fares shares his favorite four technique drills, including streamline kick, 2 kicks 1 pull, freestyle kick with breast pull, and the powerful “breaststroke countdown.” Whether you’re a beginner learning form or a competitive swimmer targeting a faster 100 or 200 breast, this video will help you swim smarter, with better rhythm, power, and control.
Takeaways:
• Prioritize pull-kick-glide timing and always return to streamline for max efficiency.
• Master the frog kick using “up-out-around-together” and high heel speed for tempo.
• Use legal underwater pullouts with one dolphin kick and one breaststroke kick.
• Apply drills like Breaststroke Countdown to improve stroke length and race readiness.
Key Conclusions:
Technique Over Speed: The video emphasizes that improving technique is more crucial than sheer speed, particularly for breaststroke, where timing and coordination are vital.
Effectiveness of Streamline Position: Keeping a streamlined position, especially during breath and pulls, significantly affects stroke efficiency. This principle is universally applicable across all swimming strokes.
Gradual Learning Curve: Swimmers of all levels can benefit from understanding and applying the concepts discussed. Beginners are encouraged to adopt these techniques early to form a solid foundation.
Role of Drills: Participating in targeted drills helps swimmers internalize proper techniques and improve specific aspects of the stroke. Progressive drills reinforce the mechanics of breaststroke.
Community Support is Essential: Engaging with fellow swimmers and utilizing available resources can help swimmers stay motivated and focused on their improvement journey.
Variable Technique for Different Distances: Effective techniques may vary based on distance (e.g., 50 meters vs. 200 meters) and understanding these differences helps swimmers adapt their strategies for optimal performance.
Resistance Management: Being aware of water resistance’s impact on speed encourages swimmers to maintain proper body position and technique throughout their strokes.
