The Breast Stroke

The breast stroke is often the first swim stroke taught to novice swimmers, and can be considered one of the basic swimming strokes. This is because at a basic level, the head can be kept out of the water while swimming breaststroke and breathing issues can be avoided.

The breast stroke technique is also important for open water and rescue swimmers as the head above water position helps them to orient themselves.

However, in competitive swimming, the head is kept as long as possible in the water to minimize drag. It just emerges once per breaststroke cycle for a quick inhale. This is how we will describe the swim stroke on this page.

Young man swimming the breast stroke A breaststroke swimmer

How To Swim Breaststroke

Let's now have an overview of the breast stroke's phases:

  1. The swimmer lies flat in the water, arms extended in front of him. The head is aligned with the spine, face looking straight down. The legs are kept together, the feet are extended and point away from the body.
  2. The hands turn outwards, the arms start to move outwards, the swimmer's body now forms an Y-like shape
  3. When the arms are about two feet apart, the elbows start to bend, the hands continue to pull back. The knees start to bend and the feet start to move back to the buttocks.
  4. When the hands arrive at the chin's level, they are brought together. The upper body starts to rise out of the water, and the feet continue to move back to the buttocks.
  5. The upper body is at it's highest point when the hands are together, and the knees are completely bent.
  6. The propulsive phase starts: the chest is pushed down in the water, the hands and arms extend to the front, the head follows the chest and starts to enter the water.
  7. The feet kick back and apart, the body continues to extend to the front.
  8. Once the legs are completely extended, they are pressed together, and the glide phase of the stroke starts.
  9. When the momentum of the glide fades, the cycle starts again.

Swimming Technique

The following articles give more details about the breaststroke's technique:

Head and Body Positions: While swimming breaststroke, it is important to properly position your head and body to avoid neck injuries and swim with good technique and maximum efficiency.

Arm and Hand Movements: Learn to swim the breaststroke with the correct arm and hand motions to move efficiently in the water. Also discusses arm speeds in the technique.

The Breaststroke Kick: Learn how to correctly do the breaststroke kick. Learn some tips and a drill to rehearse the kick. Watch a video that instructs the technique.

Breaststroke Swimming and Breathing: All you need to know how to breathe in the breaststroke. Describes breathing technique and tips in recreational and competitive swimming.

Learn How To Swim

Learn Swimming Breaststroke: Teaches swimming drills and exercises to learn the breast stroke with ease. At first the arm motions, leg motions and breathing are practiced in isolation on dry land. Then each part of the swim stroke is practiced in the water using pull buoys and water noodles for additional support. Finally all parts are put together and practiced in the water, first with swimming aids and then without which means you are finally swimming breaststroke.

Related Pages


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