Breaststroke is the oldest known swimming stroke and the slowest of the four competitive strokes. However, it's popular because you can see where you're going and breathe on every stroke.
Why Learn Breaststroke?
- Head stays mostly above water
- Great visibility—you can see where you're swimming
- Breathe on every stroke
- Excellent for distance and endurance
- Useful for water safety and lifeguarding
The Rhythm
Breaststroke has a distinct rhythm: Pull, Breathe, Kick, Glide.
Unlike freestyle and backstroke which are continuous, breaststroke has a glide phase where you rest momentarily.
Body Position
Streamline Position
Start each stroke in a streamlined position:
- Arms extended forward together
- Hands together, one on top of the other
- Body flat and horizontal
- Head between your arms
- Eyes looking down
This is your glide position.
Arm Movement
Breaststroke arms move together in a heart-shaped pattern.
The Arm Cycle
1. Starting Position
- Both arms extended forward
- Hands together, palms down
2. Outsweep
- Press your palms outward and down
- Sweep your hands apart
- Keep your arms fairly straight
- Sweep until hands are past shoulder width
3. Insweep (The Catch)
- Bend your elbows
- Sweep your hands down and toward your chest
- Think of "scooping" water
- Elbows stay high
4. Recovery
- Bring your hands together under your chin
- Shoot them forward to streamline
- This is when you breathe
Remember: The pulling motion makes a heart or upside-down keyhole shape when viewed from above.
Leg Kick (Breaststroke Kick)
The breaststroke kick is completely different from flutter kick—it's more like a frog kick.
The Kick Cycle
1. Starting Position
- Legs together and straight behind you
- This is your glide position
2. Recovery (Drawing Up)
- Bend your knees
- Bring your heels toward your butt
- Keep your knees fairly close together
- Flex your feet (toes point to the sides)
3. The Kick
- Push your feet outward and backward
- Your legs make a circular motion
- Think "out, around, and together"
- Snap your legs together at the end
4. Glide
- Legs together, pointed back
- Hold this position briefly
Kick Tips
- Feet flexed: Toes point to the side, not back
- Whip action: The kick should be quick and powerful
- Width: Don't spread your legs too wide
- Timing: Kick after arms have finished pulling
Breathing
Breathing in breaststroke is straightforward—every stroke!
How to Breathe
- During the pull: Lift your head and shoulders as you pull
- Breathe: Take a quick breath through your mouth
- Recovery: As your hands shoot forward, lower your face back in
- Glide: Face in the water, exhale during the glide
Pattern: One breath per stroke cycle.
The Complete Stroke: Timing
This is the trickiest part—coordinating everything.
The Sequence
1. Glide
- Arms extended
- Legs together
- Face in water
- Body streamlined
2. Pull
- Arms sweep out and in
- Head begins to rise
- Legs stay together
3. Breathe
- Arms recover forward
- Take a quick breath
- Legs begin to draw up
4. Kick
- Arms extend to streamline
- Face returns to water
- Kick powerfully
- Return to glide
Memory Trick
"Pull, Breathe, Kick, Glide"
or
"Pull and breathe, kick and glide"
Common Mistakes
Kicking While Pulling
Problem: Kicking at the same time as pulling Fix: Pull first, THEN kick as your arms extend
Scissor Kick
Problem: Kicking one leg at a time like scissors Fix: Both legs move together symmetrically
Lifting Head Too High
Problem: Lifting shoulders and chest too far out of water Fix: Just lift enough to breathe, head stays low
No Glide Phase
Problem: Rushing into the next stroke Fix: Hold the streamline for 1-2 seconds
Pulling Too Far Back
Problem: Bringing hands past your chest Fix: Hands only come to chin level, then shoot forward
Practice Drills
Breaststroke Pull with Pull Buoy
- Place pull buoy between your legs
- Practice only the arm movement
- Focus on the heart-shaped pull
- Don't forget the glide
Breaststroke Kick on Your Back
- Lie on your back
- Practice the frog kick
- Watch your knees and feet
- Makes it easier to see your form
2 Kicks, 1 Pull
- Start in streamline
- Take 2 breaststroke kicks
- Add 1 arm pull
- Emphasizes the kick
Vertical Breaststroke
- Tread water in deep end
- Practice breaststroke kick vertically
- No arms, just kick
- Builds leg strength
Beginner Progression
Week 1: Arms Only
- Use a pull buoy
- Focus on the pull and recovery
- Practice breathing timing
Week 2: Legs Only
- Hold a kickboard
- Focus on proper frog kick
- Keep heels coming to butt
Week 3: Combine Slowly
- Very slow, exaggerated strokes
- Focus on timing: pull, breathe, kick, glide
- 25 meters at a time
Week 4+: Build Speed
- Gradually increase tempo
- Still maintain the glide
- Work on power
Sample Breaststroke Workout
Warm-up:
- 100 meters easy freestyle
Technique:
- 4 x 25 pull only (with pull buoy)
- 4 x 25 kick only (with kickboard)
- Rest 20 seconds between each
Main Set:
- 8 x 25 full breaststroke
- Focus on "pull, breathe, kick, glide"
- Rest 30 seconds
Cool-down:
- 50 meters easy breaststroke, counting strokes per length
Key Takeaways
- Breaststroke has a definite rhythm with a glide
- Arms and legs move together (not alternating)
- Pull first, then kick
- Breathe on every stroke
- Don't rush—the glide is important
- Power comes from the kick
Breaststroke is often taught early because breathing is easy, but the timing can be tricky. Take your time to learn the coordination—it's worth it!