Breaststroke Basics

Timing

In a nutshell, the sequence of events is pull, breathe, kick, glide. Getting more specific, I will try to explain the stroke by breaking it down into four slightly different categories.

Set up catch during outsweep

Start in streamline position

Tilt thumbs down so that hands face 45 degrees outward

Press arms outward while keeping them straight into a “Y”

Breathe during insweep

Lift elbows

Palms now face back

Pull forearm paddle (elbow to fingertips)inward

Head should be breaking the surface of the water at this point

Set up kick during arm recovery

Sweep elbows in toward chest and forward with hands together

As arms go forward, your head submerges

At the same time, pull your heels in toward your butt

Flex your feet

Start outward kick when hands have extended fully forward

Push water backwards with the soles of your feet

Feet should be wider than knees as they circle outward

Finish with soles of feet facing each other and toes pointed

Glide with arms fully extended and legs together, feet together

Check out Jessica Hardy’s Breaststroke