Excelling at the breaststroke requires exceptional technique. It is classified as a short-axis stroke, since you are propelled forward from a pivot point in your hips. This contrasts to long-axis strokes such as the crawl and the backstroke, with pivot point along a vertical axis. Timing and rhythm are critical in the breaststroke. Getting the arm stroke in synch with your kick, and both in rhythm with the undulating motion of your body during the stroke, is a challenge for anyone who swims the breaststroke in competition.
Arms
A good arm drill is the pull drill, which helps develop the proper arm action. Swim the pool using the arm action of the breaststroke. Instead of a breaststroke kick, however, substitute a single dolphin kick.
If you are a younger swim team member, building up your triceps by performing triceps dips will give you a more powerful arm stroke. Sit on the floor, extend your legs forward, lean back and extend your arms behind you so you are resting on your hands. Lift your seat off the floor with your arms. Hold for 10 seconds.
Legs
If you are a swim team member, you'll do lots of exercises to ensure proper kick technique and to build the strength of your legs. One drill is called "I Dream of Jeannie," in honor of the old TV show. This drill encourages you to maintain better balance, keeping your hips high in the water and your elbows high as well. Fold your arms in front of your head with your hands resting on top of your opposite elbow. With your elbows high enough to raise your forearms parallel. to the surface of the water, kick while maintaining this elbow position.
Another kick drill, aimed at producing a narrow and powerful breaststroke kick, is to push off the wall with your arms at your side and breaststroke kick the length of the pool, touching your ankles to your fingertips during the recovery portion of the kick. A narrow kick aids in propelling you forward with less resistance.
Body
Practice the undulating rhythm method of the breaststroke with a two part drill from the Swimmer Practice Plans website. First, swim the breaststroke with a dolphin kick. Focus on the undulating motion of the upper body and the abdominal muscles. Next, swim the breaststroke in a triple pull style. Begin with two arm pulls, keeping your head up and legs stationary. On the third arm pull, let the legs kick you into a a streamlined position and glide fully before the next triple pull.
This is a way to perfect the undulating motion during the first two pulls and add a powerful kick and lunge combo as well. Another advanced drill is to push off the wall in a prone position, push down into the water with your chest while you head rises to the surface and allow your hips to follow your chest into deeper water. Your legs will follow your hips and propel you forward a bit. But don't kick. Allow your body to re-balance and repeat the process. You will go very slowly in this drill. Focus on technique.
Blind Drill
The blind drill works with all strokes, not just the breaststroke. The drill is simple -- swim with your eyes closed and a limited amount of breathing. Uneven swimming strokes will pull you into the lap lane on your right or left. Start slow and gradually increase your speed. Sight breathe once or twice per pool length to see if you are swimming in a straight line. If you are pulling to one side, your coach can pinpoint the problem.
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