Breaststroke

The breaststroke is the most popular swimming style used in recreation. It is normally the first stroke that is being taught to beginners as well. Apart from that, it is probably the slowest of all the strokes.

Steps

1. Position yourself in the water with your arms extended in front and your legs behind you.

2. Push your arms apart so that they become diagonal with your body. Ensure that your palms are facing out and your elbows are straightened.

3. Pull your elbows to the sides of your body and bring your hands together in front of your chest. Next, push your hands forward so they return to the initial position. When both of your hands get to your chest, shoot them out quickly side by side with your palms facing up. At the same time, lift your head, neck and chest above the water to breathe, but keep your hands in the water.

4. Bend your knees and bring them towards your bottom. Make a circular motion with your feet until they meet with your legs fully extended once again. Do this as fast as possible.

5. Do not take 2 strokes with a single breath. This is the incorrect method. For every stroke that you make, always remember to lift your head up for air.

Tips

• Remember to pull, breathe and kick.
• Avoid rushing through the glide as it is the fastest part of the stroke.
• To give more power to your strokes, flex your feet while kicking.
• Ensure your kick is within your shoulder’s width.
• To gain speed, breathe as quickly as possible between your pull and kick.
• Maintain your head position to allow your spine to remain straight.
• It is better to go further with each stroke than to have many fast small strokes.
• The stroke should end just before the kick ends.
• Do not over-stretch your legs as it could cause cramps.