Hey there! If you’ve been wanting to learn breaststroke swimming technique - but feel a bit overwhelmed by all the moving parts - you’re not alone. Breaststroke can seem a little tricky at first. There’s a lot going on: the kick, the arms, the breathing, the timing. But don’t worry - I've got you.
This guide is built just for you. Whether you're a new swimmer or a swim teacher helping beginners, I’ll walk you through it all step-by-step. We'll keep things simple, clear, and totally doable.
Download a free copy of my Breaststroke Technique book as you go and keep it so that you can refer to the images and diagrams.
Ok, let's get started.
First things first: how you move and glide through the water matters. Your body should be as flat and long as you can make it - like a superhero flying through the air!
Here’s what to focus on:
When you learn breaststroke swimming technique, a good body position helps you glide smoothly, and that means less effort and more energy saved.
For more detailed information about breaststroke body position, click here.
Your legs are where most of the power comes from in breaststroke. The kick might feel odd at first, but once you get the hang of it, it’s super satisfying.
Try this:
Think of it like drawing a heart shape with your feet. It’s quick and snappy, but not jerky. And don’t kick too wide - that can strain your knees.
Pro tip: Practice just the kick with a kickboard or float under each arm.
Ensure that:
For more in-depth knowledge about breaststroke kicking, click here.
The arms help steer and keep you balanced, but they’re not your main source of power. Here’s how they work:
Your arms move in a circle - out, in, and forward. Don’t let your elbows come too high out of the water. Everything should feel smooth and controlled.
Pro tip: Try using a woggle under your arms and practice the technique slowly.
Ensure that you:
For more details about each part of breaststroke arm technique, click here.
Breaststroke is the only stroke where you breathe during the arm pull. That’s great for beginners, but it’s easy to strain your neck if you're not careful.
Here’s the trick:
Relax your neck and let the movement bring you up for air.
Try this basic drill using a woggle to learn breaststroke breathing:
"I had a 6-year-old who kept lifting her head high out of the water to breathe - her legs would drop and she’d stop moving forward. So we practiced just breathing with a kickboard, head barely out. After two lessons, she was gliding along with her head bobbing like a little sea otter. Small adjustments make a big difference!”
For a more in-depth look at breaststroke breathing, click here.
This rhythm is the secret sauce of a good breaststroke. And yes, it takes some practice to get it right.
The flow goes like this:
That glide? It’s golden. It gives you time to reset and makes your stroke more efficient. Don’t rush it - let yourself stretch out and coast.
Try this simple step-by-step exercise:
When you learn breaststroke swimming technique, the timing sequence can be performed as slowly as you need, literally practicing one piece at a time. As you get used to the order of each movement, they can begin to flow into a smooth rhythmical motion.
For more information about different breaststroke timing patterns, click here.
Part of Stroke | What to Remember |
---|---|
Body Position | Flat, straight, hips high |
Kick | Whip, not wide, feet together |
Arm Movement | Out – in – forward (scoop motion) |
Breathing | Let shoulders do most of the lift |
Timing | Pull → Breathe → Kick → Glide |
Yes! Breaststroke is often the easiest stroke to learn because of its slower pace and natural rhythm. It allows swimmers to keep their head above water more often, which helps build comfort and confidence.
For most beginners, timing is the trickiest part. The arm pull, breath, and kick must work in harmony—if one is out of sync, the whole stroke feels awkward. That’s why I teach it in segments before putting it all together.
That depends on age, water comfort, and experience. Total beginners usually grasp the basics in 2–4 lessons, but it takes a few weeks of practice to swim it fluidly. Patience and repetition are key.
This usually means your body position is too upright, or you're lifting your head too high to breathe. Try gliding longer with your arms extended and keeping your head low during inhalation.
No. A wide kick may feel powerful, but it creates drag. Think of drawing a circle with your heels—then snapping your feet together like closing a book. A narrow, controlled whip kick is much more effective.
The 5 drills outlined here are only a few basics. There are many more in my book 'How To Swim Breaststroke' - drills that you may find easier and drills that will help eliminate some common mistakes. They all come with professional teaching points to ensure that you make progress.
Grab a copy of my book here and learn breaststroke swimming technique the easy way...
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