6 Simple Breaststroke Drills To Help You Swim Faster

breaststroke drills

Just because breaststroke is the slowest of the four main swimming disciplines, it doesn't mean it's any easier to master.

To get the most out of your breaststroke performance, you'll need a combination of power and perfect timing which requires a lot of skill and practice.

The key to timing involves getting the balance right between pulling and kicking, and you'll need a huge amount of upper and lower body stamina and strength.

In addition to all this, the standard of breaststroke performance has reached incredible new levels over the past decade thanks to the emergence of specialists such as Adam Peaty and Cameron van der Burgh.

As an example, Peaty's 100m breaststroke world record of 57.10 set at the Glasgow 2018 European Championships is more than three seconds faster than the world record in 2001.

If you want to concentrate on improving your breaststroke swimming technique, there are a number of exercises you can perform regularly in the pool.

Check out these easy-to-follow video guides from Arena that will give you six top breaststroke drills to start working on as soon as you hit the water.

These breastroke drills will help you develop your strength, timing, coordination and technique.


6 of the best breaststroke drills for swim training

1) Head Above Water

This drill requires you to swim the breaststroke while making a physical effort to keep your head completely out of the water at all times.

The key to this drill is performing it with a fast arm stroke rate, which will give you the momentum to keep your upper body raised in the water.


2) Freestyle Legs

Swim using your classic breastroke arm technique, but make sure you are kicking with your legs in freestyle. While performing this drill, try to keep your head at the water level.


3) Butterfly Legs

Similar to the above drill, but this time try swimming breastroke with your arms and butterfly with your legs.

To perform this drill perfectly, push downwards forcefully with your upper body to keep your head well below the water.


4) Leg Kick Variation

This drill combines the two previous exercises with a standard breaststroke technique, offering a varied workout for your upper and lower body.

To do it, you will need to swim the breaststroke but vary your leg kick on every third arm stroke in the following way:

  • 3 arm strokes with freestyle legs with your head at water level
  • 3 arm strokes with a butterfly leg kick with your head well under the water
  • 3 arm strokes with an ordinary leg kick


5) Two Leg Kick Drill

To perform this drill properly, you will need to swim breaststroke and kick your legs twice for every arm stroke.

Your first kick should be before the end of the arm stroke, and the second kick needs to be when your body is fully extended before starting the arm stroke.


6) Sculling

You'll need a pull buoy for this drill. Placing it between your thighs, extend your arms out in front of you with your head above the water. Your mouth should always be out of the water.

While keeping your wrists firm, make an oscillating movement with your hands (Arena suggest imagining it to be like a butterfly beating its wings) to propel yourself forward through the water.


What are the best training aids to improve your breaststroke swimming technique?

breaststroke drills

KICKBOARDS

Kickboards can be a great training aid for when you want to concentrate on your breaststroke kick technique.

The increased buoyancy that a kickboard provides will give you extra time to focus on your lower body, and will help you to develop your kick while building up leg muscle and strength.


pull buoys

PULL BUOYS

As well as the sculling drill above, you may also want to use a pull buoy to help improve your breaststroke arm pull.

Pull buoys are ideal for learning new drills and improving technique, because they isolate the muscles in your upper body and force them to do the propulsion work.


finger paddles

FINGER PADDLES

Finger paddles will help you to develop your catch position and arm pull during arm technique training.

This allows you to focus on your hand positioning in the water. Not only will they help with your technique, but you'll also notice the benefits in your upper body power and strength.

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