Gliding is a part of good breaststroke technique, but it's a source of controversy in other strokes. In the three other strokes — butterfly, backstroke and freestyle — smooth, continuous swimming is key. However, gliding in these strokes stops your momentum. When you practice gliding, focus on it to improve your breaststroke technique.
Off the Wall
One of the most critical parts of a breaststroke race is your ability to use the underwater pull to power your race off the wall. Start by practicing pushing off the wall. Focus on the power of your glide created by the strength in your leg push. Keep your arms in a tight streamline, hands clasped, arms straight, head down and core tight. See how far you go each time and aim to get farther with each push. Advance to adding the underwater pull, working on the timing. Pull down once the forward momentum created by your push begins to taper off.
Breath Control
The next level of using the glide involves having the breath control to complete the underwater pull once you're off the wall. Once you've added the pulldown, add the underwater kick. You kick once with a butterfly kick and then once with a normal breaststroke kick. Complete these underwater. When you're racing, it's tempting to rush this part and forgo any gliding as you rush to the surface to get a breath. Increase your cardiovascular training and practice using the entire pullout to get the most of your glide technique.
Stroke Drill
Gliding in breaststroke also means balancing between using your arms and legs to move forward through the water, and knowing when to be still and glide. A simple technique to help improve your understanding of your own momentum is 1-2-3 glide. In this drill, you take one full stroke and then, arms and legs fully extended, glide forward for three slow counts. This helps you see when the momentum tapers off so you know when to begin your next stroke.
Dive Drill
When breaststrokers enter the water, the use of the glide is again critical. Practice diving and gliding. Once you have a good feel for how deep to dive and how far to glide, begin your underwater pull and kick, working to use your momentum and identifying when to begin your stroke. Focus on moving farther down the lane each time you take a practice dive. Remember also that once you break the surface, you should be in racing mode, don't let the glide lull you into relaxing and then re-starting your race after a few strokes above the surface of the water.
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