When you do a breast stroke as a swimmer, you push yourself through the water with a sudden burst before gliding. You start with hands out ahead and scoop down before squeezing your arms together, which pushes your head up for a breath. You then duck back into the water, moving your hands out ahead again while kicking with both feet. In essence, a breast stroke is three strokes in one--a pull, a kick and a glide, according to "Swimming for Fun," by Andrew Willett. The stroke starts and ends in a streamlined position. Technique is key with this stroke. Practicing drills will help you master it.
Two Pulls, One Kick
Do the two pulls, one kick drill. Do a good pull, then glide without kicking. Then do a normal stroke in which you pull, kick and glide. Continue alternating. This will help you practice your breaststroke pull, according to Willett. You also may do the opposite--two kicks and one pull--for extra practice kicking. Kick without pulling and glide, then take a normal stroke. Perform one to three laps.
Back Kicking Drill
Practice your breaststroke kick while lying on your back, advises Blythe Lucero in "Technique Swim Workouts." Float on your back and do a breaststroke kick in which you attempt to touch your heels to your fingertips. Ensure that your knees stay underwater. This creates a straight line from your shoulder to your knee, which eliminates the potential for kick drag. It also helps you practice keeping your knees below your waist during your kick.
Touch Your Heels
Perform the "touch your heels" drill. Put your hands at your hips, slightly behind your back. Touch your heels to your fingers between each kick you take. Swim the pool's length.
Streamline Drill
Emphasize the streamline position with the three-kick breaststroke, advises Lucero. Float in a hand lead position. Do three kicks before you do one complete pull, kick and glide cycle. Repeat as you go down the pool for one to three laps.
Varying Kicks Drills
Practice your breaststroke arm movements but with a flutter kick. This isolates your arm stroke as well as your breathing, according to Lucero. Swim one to three laps. Advance to practicing your breaststroke while alternating the dolphin kick and the breaststroke kick, advises Dick Hannula in "Coaching Swimming Successfully." Start with three of each, then move to two of each and then one of each.
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