Breast Stroke Workout

A breaststroke workout should consist of a variety of drills to work on proper alignment and technique along with speed work and endurance. Working on the different components of the breaststroke will help in developing more speed and improve performance. Breaststroke drills help with armstroke, kick, breath control and rhythm.

Fist Pulling Drill

The fist pulling drill is an armstroke drill for breaststroke. It is designed to help swimmers use their arms more effectively during the pull phase of the breaststroke. Swimmers make fists with their hands and then proceed to do the breaststroke. Swimmers can do swim repeats of any distance with this drill.

Kick With Hands Back Drill

One of the best kicking drills is to kick with the hands behind the back. Swimmers do not pull during this drill, instead arms are extended behind the back and hands rest beside the hips near the surface of the water. With every breaststroke kick, the feet should touch the hands as the legs are drawn forward before a sweeping kick. It is an effective drill for teaching swimmers to drop their hips and elevate their head and shoulders as they recover their legs forward between each kick.

Breathe Every Other Stroke Drill

This drill works breath control and limits upward movement of the pull during the breaststroke. Many swimmers waste energy by coming out of the water too high to get air. While swimming regular breaststroke, every other stroke should be as close to the water level as possible and looking toward the water. Swimmers do not need to go completely underwater to avoid a breath, but not to come up so high out of the water.

Pulldowns for Distance Drill

Pulldowns for distance drill is an underwater armstroke drill to maximize the distance a swimmer can reach with a single underwater breaststroke pull. It helps to maximize propulsion in their underwater arm stroke and streamlining their bodies during the glide phase of the breaststroke. Swimmers surface for air after every underwater armstroke.