Breaststroke is the most technical stroke. You start by diving into the water. After diving into the water and after completing a turn you may complete the breaststroke pullout. The breaststroke pullout allows for one dolphin kick, one pull of the arms, and one breaststroke kick before you break the surface of the water. You must break the surface of the water by the 15-meter mark. You are not required to perform the breaststroke pullout on either your start or turn, however, you can not do more than one dolphin kick, one pull of the arms, and one breaststroke kick before you break the surface of the water.
To swim breaststroke you use pizza arms and froggy kick. Rember to "pull, breath, kick, glide." Your arms extend forward with your palms pushing the water outward and slightly downward in a big circle, do not bring your elbows above the surface of the water. This is where you would breathe, your head must break the surface of the water each time. Your hands/arms can not go past your hip line or else you will get disqualified. Your hands will then come in close to the body and shoot forward into a glide position. Then you will complete the froggy kick. Your knees come upwards towards your stomach with your shins parallel to the ground. Next, you will kick outwards with your feet turned outwards and quickly snap your legs together into a straight glide position. The secret to breaststroke is gliding. As you perform your kick all movement of the legs and feet must be simultaneous, any scissors kick, flutter kick, or butterfly kick will result in disqualification.
You must complete a two-hand touch open turn in breaststroke. If both hands do not touch the wall at the same time you will be disqualified.
To finish you must touch with both hands at the same time or else you will be disqualified.
Shoulder Stretch
Childs Pose
Cat-Cow
Head to Knee Forward Bend
Hamstring Stretch
Pigeon Glute Stretch
Pigeon Pose
Hip Flexors Stretch
Windshield Wipers
Butterfly Stretch
Outer Thigh Stretch
Standing Side Bend
Neck Stretch
Neck Rolls
Warm-Up
Kickboards and breaststroke kick laps
Practice 2 hand touches
With a buoy complete laps of just arms (no kicking with a buoy, make sure arms aren't going past the hipline - they should be staying up by the chest)
3-drill (1 lap arm, 1 lap kick, 1 lap full stroke)
Full breaststroke
Cool Down
Warm-Up
Breaststroke kick with kickboard laps
Practice two hand touches on the wall
Breaststroke arms with buoy laps (make sure your arms aren't going past your hips; your arms should stay up by your chest)
Breaststroke kick with streamline laps
Breaststroke arms while dragging legs laps
Glide 3-second drill (pull, breath, kick, hold the glide for the count of 3, repeat)
3-drill (1 lap legs, 1 lap arms, 1 lap full stroke)
Full breaststroke laps
Cool Down
Warm-Up
With kickboards complete laps of breaststroke kick
Use buoys to complete laps of breaststroke arms (making sure arms are staying at the chest and are not going past the hip line)
Glide 3-second drill (pull, breath, kick, hold the glide for the count of 3, repeat)
Full breaststroke laps
Breaststroke pullout sprints
Breaststroke relay blowing ping-pong
Cool Down
Warm-Up
Breaststroke kick with kickboard laps
Full breaststroke laps
Breaststroke arms with buoy laps
Full breaststroke laps
Breaststroke kick with streamline laps
Full breaststroke laps
Breaststroke arms while dragging legs laps
Full breaststroke laps
Glide 3-second drill (pull, breath, kick, hold the glide for the count of 3, repeat)
Full breaststroke laps
Cool Down
Warm-Up
Breaststroke arms with buoy laps (focus on keeping your arms up by your armpits)
Breaststroke arms with buoy laps (focus on reaching all the way forward)
Laps of breaststroke arms with flutter kicks
1-up-1-down (one stroke above water, one stroke below water -making sure the head breaks the surface every stroke)
Full breaststroke laps
Cool Down