Module 10 - Breast Stoke

REGENCY POLYTECHNIC COLLEGE, INC.
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MODULE X: Swimming
Lesson 1: Breast Stroke
Introduction
Breastroke swimming is one of the oldest of the four competitive strokes as well as being
the slowest. This stroke is easy to learn as backstroke and front crawl. It is very popular with
adults and I always teach adults Breastroke first if they cannot swim at all.
To improve your breaststroke technique your body position should be with your head
facing forward in line with your body. Keep your shoulders, hips, and legs as horizontal as
possible but slope your body slightly to allow the leg kick to stay beneath the water.
Breastroke swimming has two variations. The first one is the flat stroke, this is when the
swimmer swims with shoulders stay in them for most of the stroke as well as the body staying in
a fairly flat and stable position. The second variation is a high lift stroke, this where the shoulders
are lifted high out of the water in an upward and forward motion as the sweep of the arms stroke
is made.
Objectives
At the end of the lesson, you shall have been able to:
1. Describe the history and the breastroke swimming body position.

2. Illustrate the leg position for the proper execution of swimming technique in breaststroke.
3. Analyze the kicking position strategies and technique in swimming.
4. Summarize the arm breastroke swimming arm action, swimming recovery, timing of the
stroke, and swimming breathing.
REVISION NO: PREPARED BY: VERIFIED BY: APPROVED BY:

CHERYBE P. SANTIAGO
DATE: DATE: DATE: DATE:
137
Pretest
Multiple Choice: Each item is provided with four choices. Write the letter of your answer on
the blank, before each number.
________1. A stroke executed in a prone position by coordinating a kick in which the legs are
brought forward with the knees together and the feet are turned outward and whipped back
with a glide and a backward sweeping movement of the arms.
A. Back float
B. Back Stroke
C. Breaststroke
D. Float
________2. The recovery starts with the lowering of the hips which corresponds with the finish
of the sweep of the arm stroke.
A. Breaststroke swimming action
B. Breaststroke swimming arm action
C. Breastroke swimming/ leg recovery
D. Kickback
________3. This stroke is the one who almost popular and famous strategy and technique.
A. Breaststroke
B. Butterfly
C. Float
D. Freestyle
________4. The kick is near completion when your legs are fully extended.

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A. Breastroke swimming/ the propulsive phase
________5. The timing of the stroke put simply is that when the legs are kicking back, the front
of the body is as streamlined as possible.
B. Breastroke swimming/ timing of the stroke (co-ordination)
Reading
Breast Stroke swimming a stroke executed in a prone position by coordinating a kick
in which the legs are brought forward with the knees together and the feet are turned outward
and whipped back with a glide and a backward sweeping movement of the arms. B reaststroke
is the slowest of the four official styles in competitive swimming. The fastest breaststrokers can
swim about 1.70 meters (~5.6 feet) per second. It is sometimes the hardest to teach to rising
swimmers after butterfly due to the importance of timing and the coordination required to move
the legs properly.

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In the breaststroke, the swimmer leans on the chest, arms breaking the surface of the
water slightly, legs always underwater, and the head underwater for the second half of the stroke.
The kick is sometimes referred to as a "frog kick" because of the resemblance to the movement
of a frog's hind legs; however, when done correctly it is more of a "whip kick" due to the whip-
like motion that moves to start at the core down through the legs.
The body is often at a steep angle to the forward movement, which slows down the
swimmer more than any other style. Professional breaststrokers use abdominal muscles and hips
to add extra power to the kick, although most do not perfect this technique until the collegiate
level. This much faster form of breaststroke is referred to as "wave-action" breaststroke and fully
incorporates the whip-kick.
A special feature of competitive breaststroke is the underwater pullout. From

the streamline position, one uses the arms to pull all the way down past the hips. As the arms are
pulling down, one downward dolphin kick is allowed (as of the 2005 season), though still
optional; more than one dolphin kick will result in disqualification. This is followed by the
recovery of the arms to the streamline position once more with a breaststroke kick.
The pullout is also called the "pull-down". The pullout at the start and after the turns
contributes significantly to the swimming times. Open turns can be easily performed at the walls,
but both hands must make contact with the wall. Therefore, one way to improve swimming times
is to focus on the start and the turns.
Breastroke swimming in more detail/ body position
Your body should be as flat and streamlined as you can as well as being horizontal
allowing enough inclination from the head to the feet to allow recovery of the leg to take place
without bringing the lower part of the legs out of the water. This description is good for someone

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swimming the flat stroke but someone swimming the high lift stroke will need to be on a more
inclined position at the front of your body during the lifting part of the stroke. When you swim
the latter technique has good lower back flexibility and can keep hips and legs in a streamlined
position during the lifting movement.

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Breastroke swimming/ Leg action
The narrow, backward, around and downward kick is the most popular leg action when
breaststroke swimming it is called the whip kick. The wider sweeping kick is not now used in
competitive swimming but is still greatly used with recreational swimmers because it is relaxing.
It is also used in leisure centers for lifesaving. Unlike other strokes like front crawl and
backstroke where the legs keep you balanced and give little propulsion the legs in breaststroke
swimming are propulsive.
The effectiveness of the propulsive stage all depends on the power, speed of leg
movement, and sweeping action of the feet on the water. The only danger you need to be aware
of is that after your propulsive leg phase that the recovery of the legs does not create any drag.
The swimmer must insure that when breaststroke swimming the recovery of the legs is
streamlined as well as the same time putting them back in the correct position to start the kick
again which is called the propulsive phase. Ensure a powerful kickback to give a powerful and
accelerating movement.
Breastroke swimming/ leg recovery
After the initial kick back, the legs should be straight, extended, and together. The
recovery starts with the lowering of the hips which corresponds with the finish of the sweep of
the arm stroke. At this point, the upper body is lifting as the breaststroke swimmer breathes. The
hips will now naturally go down. The knees and hips are relaxed and the upper legs are then
brought forward and slightly outwards by flexion of the knees and flexion and outward rotation
of the hips.

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The feet should at this time be pointing backward and plantarflexed and should slightly
turn in (in-toe) so to reduce drag. As your feet approach you buttocks they should turn up and out
so the flat of your foot is facing the water in preparation for the propulsive phase. It is best if you
do not bring the upper legs too far forward. Rather, they move the upper legs minimally and
bring the lower legs up which gives a far more streamlined position and still yet places the feet in
an excellent position to kickback. The width of the knees on recovery all depends on the
individual, but a too wide position of the knees would be detrimental to the stroke.
Breastroke swimming/ The propulsive phase
During the propulsive phase of the leg kick the breaststroke swimmer is trying to move
his/her feet in an outward, backward, and eventually downward direction so that the feet have the
best opportunity to fix on the water in a sweeping and driving action. At the end of leg recovery,
the hips and knees are flexed and the feet are close to the buttocks in a dorsiflexed and averted
position. The kick will start with the feet moving in an outward and backward direction in a
sweeping movement. Your hips and knees will extend as force is applied during the sweeping
movement of the feet. Towards the end of the knee and hip extension the path of the kick
changes to not only a backward sweep but also an inward and downward sweep.
The kick is near completion when your legs are fully extended. some swimmers will
finish with the feet touching at this point, but most finish with a space between the feet which
can almost be hip-width. The swimmer who finishes in this position will then bring the feet
together in strong, sweeping action, and it is important to impress on the swimmer the need for
acceleration throughout the propulsive phase of the leg action. The feet start the kick slowly
through 'catch' and then there is a progressive acceleration through the rest of the kick,
eventually finishing in a whip-like action. Once the feet are together the muscular effort in the

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legs is relaxed and the legs are now fully extended with the feet plantarflexed once more. They
are then allowed to rise to the same level as the hips in a streamlined position.

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Breastroke swimming/ arm action
The purpose of the arm action is to create as much propulsion as possible by using the
hands in a sweeping type movement against the water. The sweeping path of the hands should be
in an outwards, downwards, and inwards. After these arm movements have been made the arms
are stretched forward into the recovery action.
Breastroke swimming/ out the sweep-catch-down sweep

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After the recovery, the arms should be in a relaxed, fully extended position. The thumbs
should be touching with the fingers pointing forward and the inside of the elbows close together.
The first movement by the swimmer is to 'pitch the hands'. This will vary slightly from swimmer
to swimmer but, generally, the hands turn so that the thumbs are lower than the rest of the hand
and the palms are facing diagonally downwards and outwards.
The swimmer next starts to sweep the hands outwards, at first with very little pressure, so
that the hands can feel the water. As this action progresses the pressure and speed of the
movement increases. The outward sweeping action continues until 'catch' is reached and the
hands fix on the water. From here the propulsive phase proper commences. The exact point of
the catch can vary from swimmer to swimmer but, generally, it takes place when the hands are
approximately shoulder-width apart. As the hands have also been moving diagonally downwards
they will be about 15-22cms below the surface at this point. At the catch, several things happen
which are fundamental to good technique.
Firstly, the hands change pitch so they are pressing outwards, downwards, and backward.
Secondly, the arms start to bend, and thirdly, the shoulders rotate inwards. These changes give
the swimmer the high elbow position needed in all prone strokes for truly efficient swimming.
Eventually, the hands are pointing downwards and the hands reach the deepest point in their
downward sweeping action.
Breastroke swimming/ Inswwep
The circular motion the hands change from sweeping downwards to sweeping inwards as
they approach their deepest point. The hands sweep inwards, upwards and slightly backward as
the acceleration throughout the stroke is maintained. The inward sweeping action provides a
considerable amount of propulsion, so the maintenance of the pressure on the hands and their

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acceleration is important. The path of the elbows will follow that made by the hands, but
generally, they should be brought inwards towards the chest wall. As the hands near the end of
the inward sweeping action, the elbows should not be allowed to pull back behind the line of the
shoulder. If this occurred it would cause a loss of propulsive force and more importantly, I
increase in resistance.
Breastroke swimming/ recovery
The completion of the sweep brings the hands together under the chin. The hands have
been accelerating all the time up to this point and the breaststroke swimmer needs to control the
first part of the recovery action so that a smooth transition from the end of the unswept the start
of the recovery is achieved. The arms and hands are generally stretched forwards in the most
streamlined fashion possible, and the pitch of the hands is altered once more so that they
facepalm downwards by the time the action is completed. At the end of the action, the arms
should be in a relaxed and fully extended position.
Breastroke swimming/ breathing
Breathing in breaststroke swimming is not normally too much of a problem once the
general stroke is achieved. The head is clear of the water at the time the hands finish the sweep
and are directly under the chin. All breaststroke swimmers should breathe in at this point, as the
arms recover the head is lowered into the water. During the underwater sweeping action of the
arm stroke, the aim is to gradually exhale so that the final exhalation of air is made as the mouth
breaks the surface of the water.
Breastroke swimming/ timing of the stroke (co-ordination)

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The timing of the stroke put simply is that when the legs are kicking back, the front of the
body is as streamlined as possible. When the arms are providing propulsion the back end of the
body is as streamlined as possible. There are certain variations in timing that occur based on the
swimmer's individuality, some swimmers have a glide orientated stroke whilst others have a
stroke with a much faster tempo. Both techniques of breaststroke swimming are based on the
same principles above the only difference is the amount of time they keep their bodies in a
streamlined position. Beginners and young usually start by learning the glide type of timing as
they become more experienced, they can develop their tempo-based on trial and error.
Breastroke swimming/ Variations in technique
There are a few variations in breaststroke swimming for competitive and recreational swimming
they are as follows:
Swimming breaststroke with your head above the water is the breaststroke without
breathing. This method is usually taught before introducing breathing. Some breaststroke
swimmers choose to swim like this whilst having a conversation with a friend swimming across
the pool. Because the head is high it causes more resistance and is less streamlined.
Early breathing, some breaststroke swimmers lift their heads to breathe while the hands
are in the glide position. This is quite an old way of breathing and it is not taught anymore but
you will still see people swimming this way.
Undulating breaststroke, this is the best and most common way of breathing. It is useful
for great speed because of the improved body position. The term undulating means dolphin type
action. The points to create good undulating are;

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Keep your body in a streamlined position
Keeping your eyes looking downwards when you glide as well as your body completely
under the water
Kick your legs hard on leg kick acceleration and wide-angle of the body to the upper leg
Try to keep an emphasis on the down sweep in the kick to help with your dolphin action
The out sweep of the arms often wide of the shoulders with your hands and elbows
accelerate inwards and forwards
You can either recover your hands over or on the water
During recovery, the breaststroke swimmer will drive the arms downhill during the
recovery
Tilt your head forwards and downwards when taking a breath
There is a full extension but almost no glide
These little swimming tips will guide you in the correct direction for an undulating
dolphin style but you must work and develop your style to suit your own needs, this can
only come from you, good luck!
Breastroke swimming/ faults and causes
When breaststroke swimming you can sometimes have various problems with your stroke
which sometimes needs correcting. It can be easy to know what the fault is but a little more

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difficult to know the cause and the remedy to help. So have a look at my faults and causes you
may not even know your fault until you read this. Fault, head high with low hips. This would
cause quite a lot of resistance because you could be almost swimming vertically.
Cause, this could be caused by a few things maybe not enough power in your stroke to give your
speed and lift, or perhaps you are not very confident and have a fear of getting your legs too
high. This could lead to a fear of putting the face in the water causing the hips to be too low.
Corrective practices, confidence-building exercises would be a great start along with leg action
practices to increase power in the legs. Also breathing practices would be a great help to you.
Fault, uneven leg action this could be a few different types of uneven leg action. You could have
knees that turn inwards or feet that turn inwards or maybe legs kicking at different levels. All
these would be classed as faults.
Cause, the cause of these faults is mainly the shoulders not being level believe it or not. Think
about it your shoulders are not level so this means that the rest of your body is not level in the
water so your leg kick will be uneven. The other cause could be simply that you have on hip
lower than the other.
Corrective practices, Simply body positioning exercises push and glide and leg practices to get
your legs even. Look at what your legs are doing get afloat to lie on your back and look at what
your legs are doing the try it back on your front until you get it right.
Fault, feet turned in during propulsion, my favorite. If I had a penny for every time someone
struggled on this I would be a millionaire. It is the most common fault in breaststroke swimming.
I come across this all the time when teaching adults to swim the breaststroke. The leg action is
perfect but they struggle on pointing the feet out which is the basis of the propulsive phase and

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should never be overlooked. I tell my learner swimmers that until they master this part of the leg
kick there is no point in learning the arm stroke. A lot of breaststroke swimmers and I mean a lot
do not point out their feet when breaststroke swimming and have done so for years but do not
realize. The reason why they move is that the arms are compensating for the legs. Give them
afloat and ask them to kick legs and they will not move at all. Get a friend and watch each
other’s legs to see if you are doing it right because you may not be aware you are doing it
incorrectly. Another way of telling that you are not pointing your feet out is that you may feel
tired swimming a small distance or you may feel the strain on your upper arms because they
have been doing all the work.
Cause, beginning kick with feet turned in. Corrective practices, leg practice over and over again.
You may find this boring but it is essential you practice until you get it right. If you do not you
will always swim breaststroke with your feet turned in. Try doing breaststroke legs on your back
so you can see what you are doing wrong then once you can do it on your back turn it onto your
front. You will know when you have done this correctly you will feel the kick and the propulsion
from it.
Fault, legs not extended at the end of the kick.
Cause, this could be caused by a poor in a sweep or possibly beginning the next leg kick too
early before the previous one has finished. Without the legs extended at the end of the kick, you
are not streamlined in the water and you are not allowing glide because you are kicking again
before you have finished. They should come together then pause.
Corrective practice, practice your legs with a kickboard or float and then kick bring legs together
and pause allow for the glide. Then kick again, once you have mastered this try full stroke with
arms and remember to pause with your legs and bring them together. The act of bringing your

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legs together is part of the stroke when the feet whip and touch. Remember pull, breathe, kick,
and glide.
Fault, legs kicking wide on out sweep.
Cause, Your feet may not be following a circular path.
Corrective practice, try leg action practices first on the back looking at your legs than on your
front until your feet are moving in a circular motion.
Fault, pulling your arms beyond the shoulder line, this again is a common fault. Because you
have pulled your arms too far back you create resistance bringing your arms forward.
Cause, you may have pulled your arms (out sweep) wide of your shoulders or you may have no
sweep in your arm action.
Corrective practice, arm action practices bring your arms in tuck your elbows into your sides
keeping them high on the down sweep. Imagine you are swimming through a tunnel make
yourself as narrow as you can.
Fault, no arm extension at the end of your arm cycle.
Cause, incomplete recovery action may be to blame or you are starting your next arm action too
early.
Corrective practice, arm action practices try to relax and slow the arm action and exaggerate the
glide with the arms and legs.

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Fault, incorrect timing of arms and legs. If you do not know you are doing this try looking at the
waves you are making when swimming because the timing is out you will create more resistance
arms against legs which in turn will create waves. You will also know if you are not gliding
across the water and feel out of breath because you are doing the arms and legs more or less at
the same time.
Cause, not completing arm action or leg action lack of knowledge of timing.
Corrective practices, timing practices think about doing your arms and legs separately when
swimming breaststroke. Push off the side and begin with an arm stroke and finish with your arms
straight, together and in front of you just under the water then kick your legs with arms straight
being streamlined through the water. Then arms pull with leg straight. So you are doing arms
than legs. Or one and two legs being one arm being two or the other way round whatever you
prefer. Then when you have this introduce the breathing slows it down and concentrates on what
you are doing.
Fault, breathing too early in the arm cycle.
Cause, this is because you are lifting your head during the down sweep.
Corrective practice, do some breathing practices using a kickboard one stroke one breath. The
head goes down as the feet come up to the buttocks then you breathe out. As the legs kick your
head will rise to take another breath. Carry on until you feel happy with it and then try it with the
arms remembering that the head comes up as the arms are on the down sweep. Then as the legs
kick and the arms come forward you breathe out ready for the down sweep when the head comes
back up. Again remember to pull, breathe, kick, and glide. Try to let your head drop down
naturally rather than putting your head in the water.

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Points to note:
When in the propulsive phase of the stroke your hips should be as close to the surface of the
water as possible keeping the legs in line with the body. The upper part of the body and face
should be in the water and streamline during the propulsive kickback of the legs. Remember that
when one end of the body is providing propulsion the other end should stay as streamlined as
possible. For example when the arm is in the propulsive stage then the legs should be straight
gliding through the water. When the legs are at their propulsive stage then the arms should be
straight in front of you streamlined and gliding through the water.
Self-Assessment Questions (SAQ)

Answer briefly the following questions:
1. What is breaststroke swimming?
2. How do you do the breaststroke in swimming?
3. How good is breaststroke swimming?
4. What is the difference between breaststroke and butterfly stroke?
5. Which is easier freestyle or breaststroke?
Summary
Breastroke swimming is one of the oldest of the four competitive strokes as well as being
the slowest. This stroke is easy to learn as backstroke and front crawl. The first one is the flat
stroke, this is when the swimmer swims with shoulders stay in them for most of the stroke as
well as the body staying in a fairly flat and stable position.
Breast Stroke swimming a stroke executed in a prone position by coordinating a kick in
which the legs are brought forward with the knees together and the feet are turned outward and
whipped back with a glide and a backward sweeping movement of the arms. In the breaststroke,

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the swimmer leans on the chest, arms breaking the surface of the water slightly, legs always
underwater, and the head underwater for the second half of the stroke.
The purpose of the arm action is to create as much propulsion as possible by using the
hands in a sweeping type movement against the water. This will vary slightly from swimmer to
swimmer but, generally, the hands turn so that the thumbs are lower than the rest of the hand and
the palms are facing diagonally downwards and outwards.
The swimmer next starts to sweep the hands outwards, at first with very little pressure, so
that the hands can feel the water. The arms and hands are generally stretched forwards in the
most streamlined fashion possible, and the pitch of the hands is altered once more so that they
face-palm downwards by the time the action is completed.
During the underwater sweeping action of the arm stroke, the aim is to gradually exhale
so that the final exhalation of air is made as the mouth breaks the surface of the water. When in
the propulsive phase of the stroke your hips should be as close to the surface of the water as
possible keeping the legs in line with the body.
Suggested Enrichment Activity

Discuss the steps or procedures for executing breaststroke in the pool. Explain your
answer.
REFERENCE
https://www.merriam-webster.com/dictionary/breaststroke#other-words
http://www.swimming-techniques-learn.com/breastroke-swimming.html
https://en.wikipedia.org/wiki/Breaststroke#:~:text=The%20leg%20action%20of%20the,the
%20first%20swimming%20book%2C%20Colymbetes.

CHERYBE P. SANTIAGO
155

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REGENCY POLYTECHNIC COLLEGE, INC.

1. Describe the history and the breastroke swimming body position.

REVISION NO: PREPARED BY: VERIFIED BY: APPROVED BY:

DATE: DATE: DATE: DATE:

A. Breaststroke swimming action

B. Breaststroke swimming arm action

C. Breastroke swimming/ leg recovery

REVISION NO: PREPARED BY: VERIFIED BY: APPROVED BY:

DATE: DATE: DATE: DATE:

A. Breaststroke swimming action

B. Breaststroke swimming arm action

C. Breastroke swimming/ leg recovery

A. Breastroke swimming/ the propulsive phase

A. Breaststroke swimming action

B. Breaststroke swimming arm action

C. Breastroke swimming/ leg recovery

B. Breastroke swimming/ timing of the stroke (co-ordination)

REVISION NO: PREPARED BY: VERIFIED BY: APPROVED BY:

DATE: DATE: DATE: DATE:

A special feature of competitive breaststroke is the underwater pullout. From

Breastroke swimming in more detail/ body position

REVISION NO: PREPARED BY: VERIFIED BY: APPROVED BY:

DATE: DATE: DATE: DATE:

REVISION NO: PREPARED BY: VERIFIED BY: APPROVED BY:

DATE: DATE: DATE: DATE:

Breastroke swimming/ Leg action

Breastroke swimming/ leg recovery

REVISION NO: PREPARED BY: VERIFIED BY: APPROVED BY:

DATE: DATE: DATE: DATE:

Breastroke swimming/ The propulsive phase

REVISION NO: PREPARED BY: VERIFIED BY: APPROVED BY:

DATE: DATE: DATE: DATE:

REVISION NO: PREPARED BY: VERIFIED BY: APPROVED BY:

DATE: DATE: DATE: DATE:

Breastroke swimming/ arm action

Breastroke swimming/ out the sweep-catch-down sweep

REVISION NO: PREPARED BY: VERIFIED BY: APPROVED BY:

DATE: DATE: DATE: DATE:

Breastroke swimming/ Inswwep

REVISION NO: PREPARED BY: VERIFIED BY: APPROVED BY:

DATE: DATE: DATE: DATE:

Breastroke swimming/ recovery

Breastroke swimming/ breathing

Breastroke swimming/ timing of the stroke (co-ordination)

REVISION NO: PREPARED BY: VERIFIED BY: APPROVED BY:

DATE: DATE: DATE: DATE:

Breastroke swimming/ Variations in technique

REVISION NO: PREPARED BY: VERIFIED BY: APPROVED BY:

DATE: DATE: DATE: DATE:

Keep your body in a streamlined position

You can either recover your hands over or on the water

Tilt your head forwards and downwards when taking a breath

There is a full extension but almost no glide

Breastroke swimming/ faults and causes

REVISION NO: PREPARED BY: VERIFIED BY: APPROVED BY:

DATE: DATE: DATE: DATE:

REVISION NO: PREPARED BY: VERIFIED BY: APPROVED BY:

DATE: DATE: DATE: DATE:

Fault, legs not extended at the end of the kick.

REVISION NO: PREPARED BY: VERIFIED BY: APPROVED BY:

DATE: DATE: DATE: DATE:

Fault, legs kicking wide on out sweep.

Cause, Your feet may not be following a circular path.