15/07/2025
(Best for beginners and intermediate swimmers)
✅ 1. Body Position
Flat & Horizontal in the water
Head just above water, spine neutral
Hips, shoulders, and head should stay aligned
Keep your body as streamlined as possible between strokes
✅ 2. Arm Movement (Pull Phase)
Sequence: Out – Sweep – In – Recover
1. Outsweep: Hands move outwards and slightly down (like drawing a small heart)
2. Catch: Elbows bend, hands move down and inward
3. Insweep: Hands sweep in toward your chest (under chin level)
4. Recovery: Hands shoot forward together under the water
> Tip: Hands never go behind shoulders during the pull.
✅ 3. Breathing
Breathe during the insweep (as hands come in)
Lift the head slightly to inhale
Exhale underwater during the glide or arm recovery
Avoid lifting your whole head—just bring your mouth out to breathe
✅ 4. Kick (Frog Kick)
Sequence: Bend – Turn – Kick – Glide
1. Heels up: Bring your heels up toward your butt
2. Turn feet out: Ankles rotate so soles face outward
3. Kick out & around: Strong circular motion with feet
4. Snap & Glide: Legs finish straight, together, with a long glide
> Tip: The kick gives the most propulsion in breaststroke—focus on timing and power.
✅ 5. Timing and Rhythm (Pull–Breathe–Kick–Glide)
Pull and breathe together
Kick when arms are extending forward
Glide after the kick for 1–2 seconds
Maintain a smooth rhythm like:
👐 + 😮 → 🦶 → 🛷 (Glide)
✅ 6. Common Mistakes to Avoid
Kicking too wide or not finishing legs together
Lifting your head too high to breathe
Not gliding—making the stroke too fast or choppy
Arms pulling too far back behind shoulders
Not fully extending arms and legs after kick
✅ Drills to Improve Technique
Single-arm breaststroke (focuses on balance)
Kick on back with hands overhead (improves kick form)
Pull with a float between legs (focuses on arm path and breathing)
3 kicks 1 pull drill (emphasizes timing and glide)
