Breaststroke
The Breaststroke Kick
The 'whip kick' — heels drawn toward the hips, feet flared outward, then snapped back together in a circular sweeping motion — is the primary propulsive force in breaststroke, unlike freestyle where the arms dominate.
Breaststroke Arm Pull & Timing
A shallow, outward-then-inward pull ('pull-breathe-kick-glide') timed so the kick happens as the arms recover forward — the glide phase after each cycle is what makes breaststroke efficient rather than exhausting.
Introductory Butterfly & Endurance
The Dolphin Kick
Both legs move together in an undulating whip motion originating from the core, not the knees — the same kick used underwater off every wall push-off in competitive swimming, and the foundation of butterfly.
Building Continuous Distance
Alternate strokes across longer continuous swims (e.g., 4 lengths freestyle, 2 lengths backstroke, 2 lengths breaststroke) to build cardiovascular endurance without overloading any single muscle group.
The 200-Meter Continuous Swim
Swim 200 meters continuously (8 pool lengths in a 25m pool) using at least 3 different strokes, without stopping or standing on the pool bottom.
Success criteria: The full 200m is completed without any standing rest. At least freestyle, backstroke, and breaststroke are each used for at least one length. Technique remains recognizable even in the final lengths.
Phase 3 Practice Exercises
12 exercises to build skill through direct application.
Whip Kick Wall Isolation
Hold the pool wall and practice the breaststroke whip kick in isolation, 20 repetitions, checking the circular heel-to-together motion.
- Kick mechanics isolation
- Whip motion accuracy
- Technique foundation
Whip Kick With Kickboard
Kick across the pool with a kickboard using only breaststroke kick, focusing on power from the whip motion.
- Kick propulsion
- Kickboard application
- Isolated leg strength
Pull-Breathe-Kick-Glide Isolation
Practice the full breaststroke timing sequence very slowly for half a length, exaggerating the glide phase.
- Stroke timing
- Sequence accuracy
- Glide emphasis
Breaststroke Full Stroke Length
Swim one full pool length of breaststroke, focusing on completing the glide phase before starting the next pull.
- Full-stroke application
- Glide discipline
- Technique under distance
Dolphin Kick Wall Practice
Hold the wall or use a kickboard and practice the dolphin kick, focusing on the undulation originating from the core.
- Dolphin kick mechanics
- Core-driven movement
- Technique foundation
Underwater Dolphin Kick Off Wall
Push off the wall and perform 3–5 dolphin kicks underwater before surfacing into any stroke.
- Underwater propulsion
- Push-off technique
- Speed foundation
100m Freestyle Continuous
Swim 100 meters of freestyle without stopping, pacing yourself to maintain technique through the full distance.
- Endurance building
- Pacing strategy
- Continuous technique
Multi-Stroke 100m
Swim 100m using 25m each of freestyle, backstroke, breaststroke, and freestyle again, without stopping between strokes.
- Stroke transition endurance
- Multi-stroke fluency
- Continuous swimming
150m Endurance Build
Extend your continuous swim to 150m, mixing strokes as needed to manage fatigue while maintaining technique.
- Progressive endurance
- Fatigue management
- Distance building
Pacing Awareness Drill
Swim 100m at a deliberately controlled, sustainable pace, then compare how you feel to a previous all-out attempt.
- Pacing strategy
- Energy management
- Self-awareness
Technique-Under-Fatigue Check
Swim 150m continuously, then have someone observe your final 25m for technique breakdown compared to your first 25m.
- Fatigue technique awareness
- External feedback
- Endurance-technique balance
Milestone 200m Dress Rehearsal
Swim the full 200m milestone distance using at least 3 strokes, exactly as it will be assessed.
- Performance readiness
- Full distance simulation
- Milestone preparation