The breaststroke makes use of one of the most natural swimming postures and allows for easier breathing than the butterfly stroke or the freestyle. At first, however, beginners might find it difficult to coordinate the breaststroke's leg and arm movements in the correct rhythm. With focused practice, you can master the breaststroke's timing and reap the fitness benefits of a workout that engages muscles in your upper body, core and legs.
Legs
A 2008 "Guardian" article points out that the swimmer's leg kicks generate 70 to 80 percent of the breaststroke's power. Many beginning breaststroke swimmers focus too much on the arms and neglect the kick, a crucial part of the stroke.
The breaststroke kick, often referred to as the "frog kick," follows a circular pattern, with both legs moving symmetrically at the same time. Begin in a streamlined position with your legs straight behind you and then bring your heels toward your bottom to begin the kick. Kick both feet out and away from your body simultaneously, generating power with your thighs. Complete the kick by bringing your feet back together with your legs stretched behind you before bringing your heels toward your butt again to begin another kick.
Arms
The breaststroke arm pull follows a circular pattern similar to that of the frog kick. Begin with your arms outstretched in front of you and your palms facing out. Pull both arms away from your body simultaneously. When your hands pass your shoulders, begin to bend your elbows. Bring your hands back together in front of your shoulders before stretching your arms in front of you again. You should be able to see your hands throughout the arm pull; do not bring them past your shoulders.
Rhythm
After each frog kick, you should reach a streamlined position with both your arms and legs stretched out. Glide in this position for a moment before beginning your arm pull. As you begin the arm pull, lift your head out of the water to take a breath. Return your head to the water quickly after breathing to return to the streamlined glide position. Exhale in the water.
Practice Strategy
Practice the leg and arm components of the breaststroke separately until you feel comfortable enough to work on them together. You can focus on the frog kick by swimming with a kickboard or focus on the arm pull by swimming with a float between your legs.
Fitness Benefits
The breaststroke works the trapezius muscles in the back and the pectoral muscles in the chest. The frog kick works the adductor and abductor muscles in the thighs. The breaststroke also promotes cardiovascular fitness, according to a 2008 article in "The Guardian," the breaststroke uses more energy than any other competitive stroke.
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