The breast stroke combines a circular arm pull with a frog kick. This stroke works muscles in your chest, inner thighs, shoulders, legs and arms, and burns about 60 calories per 10 minutes, according to the "Mail Online." When practicing the stroke, focus on the kick by swimming with a kickboard, or focus on the arm pull by using a float between your legs.
Step 1
Stretch out with your chest facing the bottom of the pool and your body level at the water's surface.
Step 2
Reach your arms out in front of you as far as you can, and then pull your arms out and toward your chest in a circular motion, moving both arms at the same time. Face your palms outward at the beginning of the pull, and then bring your hands together in front of your chest. Do not let your hands pass your shoulders.
Step 3
Follow the arm pull with a frog kick. Bend your knees and bring your feet toward your bottom, then turn your feet out to propel yourself forward. Bring your feet together at the end of the kick and straighten your legs.
Step 4
Glide as you complete the leg kick and before you begin the next arm pull.
Step 5
Keep your head in the water with your face looking toward the bottom of the pool as you swim. Lift your head out of the water to take a breath after each arm pull, as you bring your hands together at your chest. Breathe in and then exhale underwater.
Tips and Warnings
- According to rules for competitive swimming by FINA, the international swimming federation, you must take a breath at least once during each stroke cycle. You must not move one arm or leg in advance of the other. You must touch the wall at the end of each length using both hands.
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