How To Swim Breaststroke – The Ultimate Guide

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Breaststroke, a “short-axis” stroke, is all about mastering timing and power. Although it may seem tricky at first, with proper guidance, anyone can learn to swim breaststroke with perfect technique!

In this guide, we’ll break down the technique, its evolution, and provide actionable tips to help you perfect this classic stroke.

A Brief History of Breaststroke

Breaststroke has been around for centuries, with its roots tracing back to 1696. Early swimmers practiced a form of “head-up” breaststroke, which became popular in Europe for hundreds of years. The style looked similar to today’s version but with less refined technique—wide arm pulls and frog kicks, followed by a glide. By the 1830s, competitive breaststroke swimming took off in London, and it was first introduced in the Olympics in 1904.

However, the stroke wasn’t always what it is today. Until 1987, swimmers had to keep their heads above water at all times. Eventually, the rules relaxed, allowing swimmers to submerge their heads during the stroke. In 2005, World Aquatics permitted one dolphin kick during each pull-out, revolutionizing the stroke’s efficiency.

Related: The History of All 4 Swimming Strokes >

The Fundamentals of Breaststroke

Swimming breaststroke efficiently comes down to four main steps: pull, breathe, kick, and glide. Here’s a closer look at each step.

1. Streamline Body Position

Every stroke begins and ends in a streamlined position. This is where your body is as flat and hydrodynamic as possible in the water. Keeping your hips high and head in a neutral position is crucial to maintaining an efficient stroke. Many swimmers struggle with speed because of poor body positioning, so focus on keeping your hips elevated to reduce drag.

2. The Pull

Your pull should start with your hands in a streamlined position, sweeping them apart with your pinkies up. When your arms are slightly wider than shoulder-width, bend at the elbows and point your fingers down. Keep your elbows high to initiate an early vertical forearm (EVF) position, turning your arms into paddles. As your hands move back toward your chest, lift your head for a breath. The key is to maximize power during this phase.

Avoid diving down as you push forward—it’s not efficient. Instead, push your arms forward explosively but maintain a relaxed grip. To improve your pull technique, try the front sculling drill. This drill helps you develop a better feel for the water and improve your hand and forearm positioning.

3. Breathing

Breathing in breaststroke happens naturally as you initiate the pull. Keep your head low to avoid sinking your legs, which would slow you down. As you become faster, it will be easier to get higher out of the water for a quick breath. But remember, balance is key: only lift yourself high enough to breathe without compromising your hip position.

4. The Kick

The breaststroke kick is unique and can take time to master. It’s essentially a four-step motion: up, out, around, and together. Start by pulling your heels to your butt with your feet flexed. Then, kick outward, keeping your knees within shoulder-width. As your legs sweep around, bring them together back into the streamlined position. Flexibility is crucial here, so focus on maintaining flexed feet to maximize leverage.

Try the heel tag drill to improve your kick. Place your hands just above your butt and tag your heels with every kick to engage your hamstrings and maximize range of motion.

Related: Looking for swim workouts? Download the MySwimPro app >

Breathing Better: A Key to Speed

One of the most critical yet often overlooked aspects of swimming is breath control. In a race that lasts less than 1 minute, every breath counts.

This is where specialized breath training becomes essential. Airofit, a breathing trainer and app, offers swimmers the tools to enhance their lung capacity and breath-holding abilities. By using Airofit, swimmers can strengthen their diaphragm and the intercostal muscles between the ribs, which play a crucial role in how much air you can inhale and how efficiently you can use it.

The Airofit system starts with a simple three-step test to establish your baseline lung capacity and breathing strength. From there, it provides a personalized training plan designed to improve your breath control both in and out of the water.

The workouts are concise, taking less than ten minutes a day, yet they significantly impact your ability to swim fast while holding your breath. Save 15% when you shop using our link.

The Breaststroke Pull-Out

One often overlooked aspect of breaststroke is the pull-out, used after every start and turn. Here’s how to perform it:

• Push off the wall in a streamlined position.
• Hold the streamline until you begin to slow down.
• Execute one dolphin kick, followed by a large pull-down with both arms.
• Complete a breaststroke kick and return to streamline.

Mastering the pull-out can give you a competitive edge, especially in race situations.

Adam Peaty’s Masterclass in Breaststroke

Adam Peaty, one of the best breaststrokers in the world, exemplifies the perfect balance of power and technique. His stroke is a work of art, with each stroke ending in a precise streamline position. His pull is efficient, leveraging a high elbow catch early in the stroke, while his kick remains compact and powerful. Observing swimmers like Peaty can help you understand the importance of small technical details and how they contribute to overall speed and efficiency. Click here to watch our analysis on Adam Peaty Vs. Qin Haiyang >

Key Takeaways

Breaststroke is a complex stroke, but by mastering the fundamentals—body positioning, pull, breathing, and kick—you can significantly improve your performance. Focus on refining each element through drills, consistency, and patience.

Swimming is about continuous improvement, so keep working on your technique, and you’ll see the results in no time!

Need Swim Workout Ideas?

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Click here to start your free trial.