Instead of simply swimming back and forth across the pool, try incorporating different breast stroke exercises into our routine to improve your form and times. Breast stroke exercises require you to isolate your arm stroke or your leg stroke, and will help you work on form, timing and turns.
Perfect the Arm Stroke
The breaststroke arm stroke consists of a glide and pull motion. The glide begins with the hands together in front of the chest, pressing forward to extend over the head. During the pull portion of the stroke, the hands rotate outward and pull externally away from center and toward the body, forming circles with the arms. If you're a new or inexperienced swimmer, you may pull your arms all the way down to your sides, creating large circles. More experienced swimmers perform proper form by keeping the arm circles small, tight and powerful. To prevent yourself from moving your arms in too large a circle, practice your stroke with a water noodle under your armpits, suggests the website Swimming Benefits. This will help train you to keep your arm circles at or above chest-level, speeding your overall stroke.
Streamline Position
The streamline position with your arms extended over your head, your legs straight out behind you and your toes pointed helps you cut through the water with speed. An imperfect streamline increases drag and slows down your stroke. The U.S. Masters Swimming website suggests spending time on dry land to perfect the streamline position.
For example, hang from a pull-up bar and adjust your hand position so that your hands touch directly over your head. Shrug your shoulders to cradle your head and neck, keeping your neck in a neutral position while looking up with your eyes toward your hands. Tighten your back, hips and torso and curl your hips forward to hollow out your belly. Hold your legs tight and point your toes, your feet together. Hold this position for several seconds, then release. Repeat three to five times to help you become accustomed to the form required for a perfect streamline.
Kick Strength and Breath Control
You can isolate your legs and work on the strength of your kick by using a kickboard. Hold the board with your arms extended directly over your head, your hands together in a streamline position. Practice your breaststroke kick, concentrating on powerful strokes, for 50 yards. Try to breath only every other stroke, keeping your body in a streamlined position as much as possible.
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