How to Swim Breaststroke: The Ultimate Beginner's Guide

Hey, you're here because you want to know how to swim breaststroke - or maybe just improve your technique. Either way, you're in the right place. I've got you covered.

Breaststroke technique can be tricky to get your head around, but here's the good news: it is a gentle swimming stroke, it's rhythmic, and once it clicks, it feels kind of like gliding. Smooth, calm, and effortless when you get the hang of it.

Getting the Basics Right

1. Body Position – Stay Long and Light

Keep your body nice and flat in the water, like floating on your back but with your face down. Head in line with your spine. If your hips are sinking a bit, that's very common - just aim to keep everything as level as you can. Think "sliding through the water like an arrow."

2. Arm Movements – Scoop, Hug, Reach

This part is kind of like giving the water a little hug:

• Start with your arms stretched straight out in front of you.
• Sweep them out and around (don't go too wide!).
• Then scoop them in toward your chest like you're hugging yourself.
• Finally, stretch your arms straight out again like you're gliding forward.

It's not about power - it's about flow. Keep it soft and controlled. No need to haul yourself through the water - your keg kick's job is to provide the power and momentum.

3. The Kick – Think Like a Frog

This one feels weird at first - and that's okay!

• Tuck your heels up toward your bum.
• Turn your feet out to the sides to expose your heels and soles of your feet to the water, ready for a powerful whip around.
• Then, kick your legs out and around in a little circle, snapping them together at the end.

It's sort of like a frog kick but smoother. You'll get it with practice, promise.

4. Breathing – Just Breathe (Really!)

Lift your head to take a breath as your arms pull in, then tuck your face back in the water as your arms shoot forward and your legs kick. Inhale through your mouth, exhale through your nose or mouth underwater.

Find a pace that feels comfortable - no need to rush it. Breathe whenever you need to.

5. Timing – The Heartbeat of the Stroke

Here's a little rhythmic sequence to keep in mind: 👉 Pull – Breathe – Kick – Glide

Try to make each movement flow into the next. That glide at the end? Don't skip it. It gives your body a moment to rest and feel the water carry you forward.

Common Mistakes? 

Yes, they happen when learning how to swim breaststroke. Here's how to fix them.

You might find yourself doing one or more of these - no worries - it's completely normal.

• Head Popping Too High?
• Try lifting just enough to get a breath. Popping up too high drops your hips and makes things harder.
• Arms Pulling Too Far Back?
• Keep your pull short and sweet. Hands should stop right around your chest - not way behind you.
• Kick Coming in Too Soon or Too Late?
• Wait until your arms hug your chest before you kick. Think 'kick your hands forwards'. It helps with timing and flow.

Try These Simple Drills to Get More Confident

• Glide Drill – Hold that glide just a little longer after each stroke. It helps you find balance and efficiency through the water.
• Kickboard Work – Grab a board and focus only on your legs. Helps isolate your kick so you can feel what's going on back there.
• Wall Push-Offs – Practice pushing off from the wall with your arms tight overhead and body in a streamlined line. Builds an excellent starting position.

You will a whole load more drills covering all parts of breaststroke in my guidebook. Click here to take a look at how to improve your breaststroke technique in my book. 

Download your breaststroke cheat sheet

No problem!

Download this breaststroke cheat sheet to keep handy during your next swim. It's simple, visual, and easy to follow.

Prefer to Watch It in Action?

Watching someone else do it can really help things click. Here's a video that might just help you out. 

Don't worry if you don't get it on the first try. Even experienced swimmers are still working on their technique!

How To Swim Breaststroke With Simple exercises

If you are serious about improving your breaststroke swimming technique, then grab a copy of my book 'How To Swim Breaststroke'. (click here for an instant preview)

This unbelievably popular book contains simple drills and pro coaching points to fine-tune your technique.  

Click below to download my book today. 

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