How to Swim Breaststroke: Expert Tips from Four-Time Olympic Gold Medalist Lenny Krayzelburg

Breaststroke is one of the four main swimming strokes and is often considered the easiest to learn, making it a popular choice for beginners. However, mastering the breaststroke swimming style requires understanding and practicing its key components.

This article will guide you through how to swim breaststroke for beginners and provide breaststroke tips for beginners and advanced swimmers. Learning the proper breaststroke body position and mastering the correct movements will surely enhance your swimming efficiency and enjoyment.

What is the Breaststroke Swimming Style?

The breaststroke swimming style is different due to its simultaneous arm and leg movements, which create a frog-like motion. It is known for its rhythmic and smooth stroke pattern, which is both relaxing and efficient when performed correctly. Breaststroke is also the only stroke where the swimmer’s head comes out of the water during each stroke cycle, allowing for natural breathing patterns.

The Importance of Proper Body Position

*woman with swimsuit swimming on a blue water pool*

Breaststroke Body Position

The body posture used in the breaststroke is essential for effective swimming. Here’s how to achieve it:

Flat Body: Keep your body as flat as possible in the water. Your spine and head should be parallel to one another.
Streamlined Position: Your body should be straight and streamlined. This reduces resistance and allows you to move smoothly through the water.
Head Position: Keep your head still with your eyes looking forward and slightly down. Avoid lifting your head too high.

A good body position helps in reducing drag and improving speed, making it a fundamental aspect of the breaststroke swimming technique for beginners.

Mastering Arm Movements

Entry Phase

The entering phase of the breaststroke is when the arm motions begin:

Hand Position: Your hands should be together, fingers pointed forward.
Initial Movement: Extend your arms forward, just under the water’s surface.

Pull Phase

Next comes the pull phase, where you generate power:

Hand Position: After the outward sweep, angle your palms slightly downward and inward as you start the inward pull, which helps create a stronger lift and pull effect.
Timing with Head Lift: Your head should begin to rise to prepare for breathing. This head lift should be in sync with the inward sweep of the hands.
Pull Depth: Keep your hands at a shallow depth, just below the surface, to reduce drag and maintain a streamlined position. Avoid pulling too deep, as it can slow down the stroke.
Finish of the Pull: As the hands move inward and under the chest, complete the pull by squeezing the hands together under the chin, readying them for the recovery phase.

Finish Phase

The final part of the arm movement is the finish:

Return to Start: Bring your hands together under your chest and then shoot them forward again.
Propulsion: This movement helps propel you forward.

Perfecting Leg Movements

*sport woman with black swimsuit and cap swimming and diving in a blue reflecting water pool*

The leg movements, or the kick, are essential in breaststroke. Here’s how to do it right:

Breaststroke Legs for Beginners

Kicking Technique: The kick in breaststroke is often called the frog kick. Bend your knees, then sweep your legs outwards and back together.
Timing and Synchronization: Your kick should be timed with your arm movements to maintain a steady rhythm.
Foot Position: Maintain a flexed position and press on the water with the insides of your feet.

For beginners, focusing on mastering the frog kick without rushing is key to developing an effective breaststroke swimming technique for beginners.

Effective Breathing Techniques

Proper breathing technique is vital in breaststroke:

When to Breathe: Take a breath at the beginning of the arm pull, then release it as your arms reach forward.
Head Movement: Lift your head to breathe in, and keep it low in the water to breathe out.
Timing Breaths: Synchronize your breathing with your strokes to maintain a smooth rhythm.

Coordinating Movements

Coordinating all the movements is key to efficient breaststroke:

Combining Movements: You should move your legs and arms in unison. As your arms pull, your legs should be in the glide position.
Smooth and Efficient Stroke: Aim for a smooth, continuous motion without abrupt stops.
Rhythm and Timing: Maintain a consistent rhythm to ensure that your movements are well-timed and efficient.

Incorporating Body Rotation

While breaststroke does not involve as much rotation as other strokes, a slight rotation can help:

Role of Rotation: Slight rotation of the shoulders can help with the pull phase of the arm movement.
Techniques: Practice slight shoulder rotation to enhance your stroke.
Impact on Efficiency: Proper rotation can improve your overall efficiency and speed.

Advanced Techniques

Breaststroke Flip Turn

For advanced swimmers, mastering the breaststroke flip turn can help improve your lap times and overall performance. This advanced technique requires practice but can be a game-changer in competitive swimming.

Breaststroke Swimming Technique for Advanced

As you progress, refining your breaststroke swimming technique for advanced levels involves focusing on elements like increased power in your pulls and kicks, better streamlining, and improved timing.

Training Exercises

Practicing specific exercises can help improve your breaststroke:

Drills for Technique: Focus on drills that isolate different parts of the stroke. Practice only your arm or only your leg motions, for instance.
Strength and Conditioning: Incorporate exercises like push-ups and leg presses to build the muscles used in breaststroke.
Flexibility and Mobility: Stretching exercises, especially for the shoulders and legs, can improve your range of motion.

Common Mistakes and Corrections

Even experienced swimmers can make mistakes. Here are a few typical ones, along with corrections:

Overarching and Over-Sweeping Arms: Keep your arm movements compact and controlled.
Incorrect Leg Kick Technique: Make sure to master the frog kick and avoid kicking too wide or too narrow.
Poor Timing and Coordination: Practice drills that focus on the timing of your movements.
Breathing Errors: Ensure you are not lifting your head too high or breathing at the wrong time.

Correcting these mistakes can significantly improve your breaststroke swimming technique for beginners and advanced swimmers.

Muscle Development and Fitness Benefits

Does Breaststroke Build Muscle?

Swimming breaststroke improves cardiovascular fitness and builds muscle. So, does breaststroke build muscle? Yes, it does. The continuous movements work your chest, arms, and leg muscles, providing a full-body workout.

Comparing Strokes

Difference Between Breaststroke and Butterfly

Knowing the difference between breaststroke and butterfly can also help you appreciate the special aspects of each stroke and how to transition between them if needed. The butterfly stroke is a powerful, symmetrical stroke where both arms move together in a sweeping motion over the water, accompanied by a dolphin-like kick using both legs together. In contrast, the breaststroke involves a slower, more controlled movement where the arms pull outward in a half-circle motion, and the legs perform a frog kick.

Essential Tips Recap

Mastering the breaststroke swimming style takes practice and attention to detail. You can swim more efficiently and comfortably by focusing on the correct breaststroke body position, arm and leg movements, breathing, and coordination.

Remember to incorporate the breaststroke tips for beginners and keep practicing to improve your technique.

A four-time Olympic gold medalist and founder of SwimRight Academy, he developed the SwimRight® methodology to bring expert swimming instruction to all.

Lenny Krayzelberg