03 PE 1 LM (Basic Swimming) - FINALS

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STUDENT LEARNING MODULE

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Revision No. 2 Effectivity date: Reviewed by: Approved by:
01 September 2021 QMR President
Learning Module 6 Breaststroke (12 hours)
Course Outcomes and Learning Outcomes
Course Outcome/s:
1. Execute with efficiency the kinds of floating, swimming strokes, and other skills involved
during swimming.
Learning Outcomes:
Perform the following Breaststroke technique:

1. Body position
2. Leg action
3. Gliding holding breath
4. Gliding with breathing
5. Gliding and leg action with breathing
6. Arm action
7. Coordination and timing
8. Perform the Breaststroke full stroke
©All Rights Reserved

Issue No. 1 Page 2 of 42
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Overview
This style can be considered as one of the oldest. Although we can see movements referring
to freestyle in ancient representations, ancient authors mention breaststroke as the most important
swimming style. However, due to the complexity of the movement, a lot of people have tried to
simplify it. This is how dogpaddling and side-stroke, the predecessor of freestyle developed as a
dead-end. In the first swimming manual, Wynman draws the attention on breaststroke. In the
Renaissance swimmers preferred the movement which was similar to that of a swimming frog. People
in the 19th century also preferred this style.
At the beginnings of competitive swimming, almost everybody swam breaststroke. Among
the first world record holders of breaststroke we can find Hungarian names: András Baronyi (1907),
Ödön Toldi (1910), Márton Sipos (1922). At the first two Olympic Games it was not in the program,
but in the 3rd Summer Olympics in St. Louis, next to the next less defined swimming style (hence
the name, freestyle), two more defined categories were included: one of them was backstroke
included in 1900, and the other was breaststroke.

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Discussion
BREASTSTROKE
Today’s modern breaststroke is no longer featured by the classic wide arm and leg
movements. The moves have narrowed; the swimmer rises high above the water, and throws his
arms forward above the water. There are several modern breaststroke techniques.
The flat style- when the swimmer, so that to reduce the frontal horizontal resistance keeps
his body in a horizontal position, the hip does not sink deep, so less energy is needed to perform the
movement cycle.
Surging technique- when the shoulders rise higher above the water, the rate of the hip
bend is less, since the body is constantly changing like waving, but the hip sinks deeper. Professionals
provide reasons for and against both techniques.
In connection with breaststroke we cannot speak of constant posture. The position of the
body is similar to that of the butterfly style; it keeps changing due to surging. The body must lie on
the breast; while both shoulders shall be parallel to the water surface it is prohibited to abandon this
position on the abdomen all along the course, with the exception of the turns.
The leg work of the breaststroke can be divided into several phases. It consists of a passive
leg pull and an active kick move. The passive leg pull begins with pulling the leg upwards. Feet are
relaxed and toes are pointed within the hipline (in order to keep streamline position they are not
wider than this line) and move downwards. Then the knees begin to move away from each other,
but in order to remain within the streamlined position they stay within the shoulder line. The first
part of the backward kick is still passive, the feet turn outward, keep moving outward and downward,
the hip bends continuously. This degree depends on the application of today’s modern breaststroke
is no longer featured by the classic wide arm and leg movements.
The entry, however, is steeper in order that the swimmer could execute a pull-down and an
underwater stroke before coming up and breaking the water surface. Led-up-legs, but today most
world-class swimmers use standing start. After the glide phase swimming begins with an arm stroke.
The arms execute a downward and outward pulling along a semi-circle orbit, and then switch to take
a turn towards the direction of the body, and perform a pulling inward down to the shoulder line,
and as a continuation of this a dynamic accelerating push is made until the thighs.
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Breaststroke Body Position
You know your breaststroke body position is in good shape, when you find yourself gliding
effortlessly through the water. Is that not happening for you?
It's not just about your position relative to the water surface. It's also about the 'shape' that
you create as you pull and kick.
The body should be as flat and streamlined as possible with an inclination from the head to
the feet so that the leg kick recovery takes place under the water.
The head movement should be kept to a minimum and the shoulders should remain level
throughout the stroke.
The main aim should be good streamlining, however the underwater recovery movements of
the arms and legs together with the lifting of the head to breathe, all compromise the overall body
position.
In order to reduce resistance created by these movements, as the propulsive phase of an arm
pull or leg kick takes place, the opposite end of the body remains still and streamlined.
In other words, as the legs kick to provide propulsion, the arms should be extending forwards
to create the optimum streamlined body position at the front.

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Similarly, as the arms begin to pull around, the legs should be in their glide phase to create
the same streamlined body position at the back.
It is common for beginners to have a greater angled body position with the legs deeper
underwater. This is especially the case for nervous beginners cautious about lifting their feet up from
the pool floor.
Please click the links below and watch the videos for further understanding.
Breaststroke Body Position Video Demonstration
https://www.swim-teach.com/breaststroke-body-position.html
Common Body Position Mistakes
The most common mistake with the body position for breast stroke is being too flat in the
water. The cause of this usually being the face is submerged too much causing the hips, legs and
feet to rise to the surface. This could then make lifting the face to the front to breathe more
difficult. It could also lead to the feet breaking the surface of the water as they kick and therefore
losing power.
The angled body position can be perfected with a simple push and glide exercise. Push and glide
from the poolside either holding a float or without, but with the head and face up above the water

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surface. Arm pull and leg kick techniques, along with breathing and coordination all help to maintain
an effective breaststroke body position.
Breaststroke Kick Technique (Frog Kick)
Is your breaststroke kick letting you down? Getting the frog kick action but still feel like you're
not really getting anywhere?
The legs are the powerhouse of breaststroke and the complete leg kick should be a
simultaneous and flowing action, resulting in a powerful boost that provides propulsion to the overall
stroke.
Breaststroke Legs: Step By Step...
Step 1:
Knees bend as the heels are drawn up towards the seat. At the same time, it is important
for the legs to bend at the hips, effectively drawing the knees up under the body.
Step 2:
Feet and toes are turned out, exposing the surface area of the soles of the feet to the water,
ready for them to drive the water backwards.
Turning the feet out and exposing the soles of the feet to the water gives a larger surface area from
which to provide power for the kick than if the toes and feet remained pointed backwards.
Rear view of Breaststroke leg kick technique

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Step 3:
The legs sweep outwards, around and slightly downwards in a flowing circular path,
accelerating as they kick.
The knees remain close together inside the line of the hips as the heels and soles of the feet
drive around and back to provide power and propulsion to the stroke.
The legs and feet then return straight together with toes pointed, to assist in providing
a streamlined body position.
The direction of the feet and legs during the motion of breaststroke kick
Video demonstration of Breaststroke Kick
https://www.swim-teach.com/breaststroke-kick.html

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Leg Kick Drill
Prone position with a float held under each arm
Aim: to practice and develop correct leg technique in a prone position.
Using two floats aids balance and stability and encourages correct body position whilst moving
through the water.
Key Actions
• Keep your knees close together

• Point your toes to your shins
• Drive the water backwards with your heels
• Glide with legs straight at the end of each kick

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Technical Focus
• Leg kick should be simultaneous

• Heels are drawn towards the seat
• The feet turn out just before the kick
• Feet kick back with knees in line with the hips
• Feet come together at the end of the kick
Common Faults
• One foot turns out, causing a ‘scissor’ like kick

• Legs kick back and forth
• Legs kick is not simultaneous
• Toes are not pointed at the end of the kick
Breaststroke Arms
We've all done it - used our breaststroke arms to haul ourselves through the water, only to
find we don't seem to go far for the effort we've put in.
Well, did you know that it's the leg kick and not the arm pull that provides the boost to move
along during breaststroke? Arm pull technique is needed to assist the movement, but mainly to keep
the stroke streamlined and efficient.
Breaststroke Arms Demonstration
The arm pull technique can be broken down into three parts. Those parts being:
Catch - as the hands begin to pull
Propulsion - as the arms pull to generate some movement
Recovery - as the hands and arms return to the catch position

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Step-By-Step Arm Technique
Catch
Arm action begins with the arms fully extended out in front, fingers and hands
together. Hands pitch outwards and downwards to an angle of about 45 degrees at the start of the
catch phase. Arms pull outwards and downwards until they are approximately shoulder width
apart. Elbows begin to bend and shoulders roll inwards at the end of the catch phase.
Propulsive phase
The arms sweep downwards and inwards and the hands pull to their deepest point. Elbows
bend to 90 degrees and remain high.
At the end of the down sweep, the hands sweep inwards and slightly upwards. Elbows tuck
into the sides as the hands are pulled inwards towards the chest and the chin.
Recovery
Hands recover by stretching forwards in a streamlined position and they recover under, on
or over the water surface, depending on the style of stroke to be taught.

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The arms have to be coordinated with the leg kick and breathing techniques.
https://www.swim-teach.com/breaststroke-arms.html
Mistakes often made with basic arm technique are:
• relying on the arms for propulsion

• pulling too wide
The arm technique for this stroke usually becomes the dominant force when it should not. It is
very common for swimmers to put more effort into pulling themselves through the water, when it
should be the leg kick providing the power and momentum.
In an attempt to haul themselves through the water the arm pull is too big and too wide. It is
not uncommon to pull arms completely to the side, making for a inefficient recovery under the water
surface, which will almost certainly result in the swimmer slowing down.
Arm Pull Drill
Moving practice with a woggle

held under the arms
Aim: to learn correct arm action whilst moving through the water.
The use of the woggle means that leg kicks are not required to assist motion and this then helps
develop strength in the arm pull. The woggle slightly restricts arm action but not enough to negate
the benefits of this exercise.

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Key Actions
• Pull round in a circle

• Keep your hands under the water
• Keep your fingers together and hands flat
• Pull your body through the water
• Draw an upside down heart with your hands
Technical Focus
• Arm action should be simultaneous

• Arms and hands should remain under water
• Arms and hands should extend forward after the pull
• Fingers should be together
• Arm pull should be circular
Common Faults
• Fingers are apart

• Arms fail to extend fully forward
• Hands come out of the water
• Arms extend forward too far apart
An easy exercise to practice to help perfect the arm pull technique is to walk slowly through shallow
water of about shoulder depth, ensuring the arms pull in small circles and the hands remain in front
of the swimmer at all times. They should also extend forwards and remain there momentarily for
the glide phase.

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Breaststroke Breathing Technique
Do you struggle with your breaststroke breathing? Can't work out when to inhale and when
to exhale? Maybe you breathe at the right time but you find yourself getting out of breath sooner
than you would like.
Breaststroke Breathing Demonstration
Breaststroke breathing usually occurs naturally as overall breaststroke technique action has a
natural body lift which gives the ideal breathing point with each stroke.
Inhalation takes place at the end of the in sweep as the body allows the head to lift clear of
the water. The head should be lifted enough for the mouth to clear the surface and inhale, but not
excessively so as to keep the frontal resistance created by this movement to a minimum.
The head returns to the water to exhale as the arms stretch forward to begin their recovery
phase.

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Correct breathing technique is essential to maintain a smooth swimming stroke and trickle
breathing is generally easier and less energy consuming.
The act of breathing in and out as you swim is more comfortable than holding your breath.
Therefore, performing explosive in and out breaths in a short time can be very exhausting. Some
swimmers perform the stroke with the head raised throughout to keep the mouth and nose clear of
the water at all times. This simplifies the overall breathing technique.
Breaststroke Breathing Drill
Breathing practice with woggle under the arms
Aim: to develop correct synchronization of breathing and arm pull technique.
The woggle provides support, which enables the exercise to be done slowly at first. It also
allows the swimmer to travel during the practice. Leg action can be added if necessary. Note: the
woggle can restrict complete arm action.
Key Actions
• Breathe in as you complete your arm pull

• Breathe out as your hands stretch forwards

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• Blow your hands forwards
Technical Focus
• Breath inwards at the end of the in-sweep

• Head lifts up as the arms complete the pull back
• Head should clear the water
• Head returns to the water as the arms recover
• Breathing out is as the hands stretch forward
Common Faults
• Holding the breath

• Head fails to clear the water
• Breathing out as the arms pull back
• Lifting the head as the arms stretch forward
https://www.swim-teach.com/breaststroke-breathing.html
Do You Make These Common Breaststroke Breathing Mistakes?
Some beginners experience difficulty breathing during breaststroke. The two main reasons are:
• Failing to lift the head enough to clear the water surface and inhale
• Holding the breath and therefore failing to breathe out into the water
This swimming stroke needs a powerful leg kick and it is this leg kick that gives a natural body
lift.
Together with the arm action there should be enough lift to enable the mouth to clear the water
surface to inhale.

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The most common mistake made with the breathing technique for breaststroke is failing to exhale
during the glide phase making it impossible to inhale again, or forcing the swimmer to use an
explosive breathing technique.
Although explosive breathing is a valid breathing technique for this swimming stroke, it is usually
only used competitively.
When swum recreationally, exhaling during the glide phase of the stroke is more efficient and
uses less energy.
Using a woggle or swim noodle under the arms provides support and allows the swimmer to swim
in slow motion whilst practicing the breathing technique. Extending the body into a long glide as
exhalation takes place ensures the breathing takes place at the same time as keeping the stroke at
its most efficient.
Breaststroke Timing and Coordination
Are you looking for perfect breaststroke technique? A well-executed breaststroke timing
sequence is key to achieving a smooth and efficient swimming stroke.

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Breaststroke Timing
Breaststroke timing and coordination is a continuous alternating action, where one

propulsive phase takes over as one ends.
Incorrect timing will make good leg kick and arm techniques cancel each other out and
render them ineffective.
The timing and coordination for breaststroke can be summed up with the following
sequence:
Pull - Breathe - Kick - Glide
A good way of practicing the timing sequence is to perform it in slow motion. Forget trying
to cover any distance at first and just practice each part, one at time.
In a short time you will find the pieces all falling into place and you swimming along without
really trying.
Correct Timing Sequence = Smooth Breaststroke
If remembering the sequence and getting it together is tricky, try 'kicking your hands
forwards'. In other words, as your legs kick back in their circular action, your arms should be
stretching forwards.

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A streamlined body position at the end of the timing sequence is essential to capitalize on the
propulsive phases of the stroke.
The timing can be considered in another way: when the arms are pulling in their propulsive
phase, the legs are streamlined and when the legs are kicking to provide propulsion, the arms are
streamlined.
Full body extension, where the legs and arms are together and streamlined, is essential for
the glide phase before the start of the next stroke cycle.
https://www.swim-teach.com/breaststroke-timing.html
Common Breaststroke Timing Mistakes
As this stoke is a simultaneous stroke it is very common to kick with the legs and pull with
the arms at the same time.
The result will be a very inefficient swimming stroke as the arms and legs counter act each
other.
To ensure the timing and coordination of the arms and legs are correct the swimmer must
focus on performing an arm pull followed by a leg kick, or on 'kicking their hands forwards'. In
other words as their legs kick round and back, their arms must extend forwards.
This ensures that the arms and legs are working efficiently and are extended out together
during the glide phase.
Breaststroke Swimming Technique
Is your breaststroke swimming technique in need of a serious make over? Frustrated with
pulling and kicking and feeling like you're getting nowhere fast? Or maybe you are actually getting
somewhere, but are exhausted in the process.

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Poor breaststroke swimming technique will

get you nowhere
12 Steps to Better Breaststroke Technique
1. The stroke begins with the body in a stretched out, horizontal position with the face in the
water.
2. The upper body lifts as the arms pull and the head lifts to breathe.
3. Breaststroke leg kick takes place under the water and begins with the legs in an extended
position with feet together.

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4. The knees bend to bring the heels towards the butt and the feet flex into an outward turned
position at the same time.
5. With the feet now turned outwards, they accelerate in a curved pathway, with the soles of the
feet exposed to the water to provide propulsion.
6. The feet then snap together and the legs finish together to form a streamlined shape.
7. The arms begin extended out front with palms facing downwards.
8. The arms then pull in a circular movement, outwards and downwards, followed by a movement
inwards and forwards.

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9. The hands finish together with arms fully extended and elbows tucked in to maintain a
streamlined shape.
10. Breathing inwards takes place every time the arms pull back to allow the body to lift and the
head to rise.
11. Breathing outwards occurs as the legs kick back and the arms extend forwards - think 'blow
your hands forwards'.

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12. The coordination of the stroke can be broken down into a repeated pattern of 'pull, breathe,
kick, and glide’.
https://www.swim-teach.com/breaststroke-swimming-technique.html
https://www.youtube.com/watch?v=QGZ8rIy-YtI
https://www.youtube.com/watch?v=L1va9qsH-ow
References
T1 – Schneider, T. (2017). Swimmer’s workout handbook: Improve fitness with 100 of the best
swim workouts and drills. (S.I.): Hatherleigh.
T2- Bush, P. & Denison, T. (2010). All you wanted to know About Swimming. New Delhi: Sterling
Publishers (P.) Ltd.
T3 – Mason, P. (2008). How to improve at swimming. Manila, Philippines: WS Pacific Publications,
Inc.
T4 – Guzman, R. (2007). The swimming drill book. U.K.: Human Kinetics.
T5 – Singh, S (n.d). All About the game of swimming. New Delhi (India): Goodwill Publishing
House.

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https://www.swim-teach.com/breaststroke-body-position.html
https://www.swim-teach.com/breaststroke-kick.html
https://www.swim-teach.com/breaststroke-arms.html
https://www.swim-teach.com/breaststroke-breathing.html
https://www.swim-teach.com/breaststroke-timing.html
https://www.swim-teach.com/breaststroke-swimming-technique.html
https://www.youtube.com/watch?v=QGZ8rIy-YtI
https://www.youtube.com/watch?v=L1va9qsH-ow

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Checkpoint
Activity 6.1 Breaststroke Body Position Skills Test
Instruction/s. Prepare a video of your breaststroke full stroke. Be guided of the criteria in grading
your video demonstration. Send it via messenger or email.
Rubric for Scoring Performance
1 Point 2 Points 3 Points 4 Points 5 Points

Does not Attempts to Performs the Is able to Performs
Breaststroke attempt to demonstrate skill with perform the the skill
Skills demonstrate. but has slight errors. skill with
difficulty in properly. technique
performing and ease.
the skill.
A. BODY POSITION
Forehead submerged during glide.
Looking down to the bottom of the pool.
Body parallel to surface.
Streamlined during glide.
Body position at a slight angle during breathing.

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This is the oral exam
Activity 6.2 Breaststroke Arm Pull Skills Test
Instruction/s. Prepare a video explaining the mechanics emphasizing your arm movements of
breaststroke for a distance of at least 50 meters. Be guided of the criteria in grading your video
demonstration. Send it via messenger or email.

Does not Attempts to Performs Is able to Performs
Breaststroke attempt to demonstrate the skill with perform the the skill
the skill.
SCORE A. B. ARM MOVEMENTS

No pull past shoulders.
Arms are fully extended with palms facing
down during glide.
Elbows squeeze toward body at start of
recovery.
Thumbs down with palms out during the pull.
Simultaneous arm movement.

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Activity 6.3 Breaststroke kicks Skills Test
Instruction/s. Prepare a video emphasizing your breaststroke kick (frog kick). Be guided of the
criteria in grading your video demonstration. Send it via messenger or email.

the skill.
A. LEG KICK
Both feet are flexed to push the water the most efficiently.
Both feet and knees remain under the water all throughout the stroke.
The feet turn out just before the kick.
Both leg kicks simultaneously.
The feet come together at the end of the kick.

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Activity 6.4 Breaststroke Timing and Coordination Skills Test
Instruction/s. Prepare a video of your breaststroke swim (full stroke). Be guided of the criteria in
grading your video demonstration. Send it via messenger or email.

the skill.
A. TIMING
Rhythmic pattern of arm stroke to kick.
Arms and legs are straight at the same time.
Glide for at least three seconds.
Correct timing sequence. (Pull-Breath-Kick-Glide)
Alternate (kick and pull) pattern.

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Activity 6.5 Breaststroke Breathing Skills Test
Instruction/s. Prepare a video of your breaststroke swim (full stroke). Be guided of the criteria in
grading your video demonstration. Send it via messenger or email.

the skill.
A. BREATHING
Breathing on every stroke.
Glide for at least three seconds.
Lift head up as the arm completes the pull back.
Head returns to the water as the arms recover.
Breathing out as the arms stretch forward.

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Assessment 6
Instruction/s. Prepare a video while explaining the Leg action, arm action, body position,
coordination ,and breathing of the Breaststroke. You will be scored based on the criteria below.
Send it via messenger or email.
Content & Organization - 70%

Timeliness of submission - 10%
Neatness and Legibility - 10%
Free from errors/spelling - 10%
Total - 100%
Swimming Phases of Leg Body

Timing Breathing
Stroke Arm pull Movement Position
Breaststroke

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Learning Module 7 Diving and Swimming Drills (12 hours)
Course Outcomes and Learning Outcomes
Course Outcome/s:
1. Execute with efficiency the kinds of floating, swimming strokes, and other skills
involved during swimming.
Learning Outcomes:
Learning Outcomes: Perform the following skills:
1. Diving Drills
1. Standing Dive and Front Crawl
2. Gliding and Backstroke
3. Standing Dive and Breaststroke
Overview
Diving
It is the sport of jumping or falling into water

from a platform or springboard.
A progressive knowledge for diving could be

helpful to achieve faster learning.

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Discussion
Steps for Learning How to Dive
Learning how to dive can be challenging! It involves a head-first entry into the pool which can be
intimidating for new swimmers, but with a little practice anyone can master the basic dive! Diving is
fun, effective and exhilarating, whether it is for leisure or competitive swimming.
**Before practicing how to dive, make sure the water is deep enough and other swimmers are at a
safe distance.**
1. Start with a sitting dive!
A sitting dive allows you to get comfortable entering the water headfirst from a close distance to
the surface.
1. Sit at the edge of the pool with your feet in the water and against the wall.
2. Put your arms up straight, hands together. (Make sure your elbows touch your ears!)
3. Bend your upper body forward and downwards so your arms are close to the water.
4. Lean forward, fingers stretched and push off the wall of the pool with your feet, making
sure your fingers enter before the rest of your upper body.
Do these steps a few times to make sure your entry is smooth.
TIP: Always streamline your position to minimize resistance!
1. Sitting Dive
https://www.youtube.com/watch?v=Aa69RveojWk

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2. Now try a kneeling dive!
Once you’re comfortable with a sitting dive you can transition to a kneeling dive.
1. Position yourself as close to the edge of the pool as possible.

2. Crouch on one knee resting it on the deck while, placing the toes of your lead foot at the
pool’s edge.
3. Keep your arms straight ahead and your head down. (Remember to stretch out your
hands!)
4. Lean forward slowly, push with your feet against the pool’s edge, entering the water fingers
first.
2. Kneeling Dive
https://www.youtube.com/watch?v=s3iqJznqGso
3. Stand and learn how to dive from your feet!
If you’re comfortable with a kneeling dive, it’s time to add more height.
1. Stand with your feet together, toes curled over the edge of the pool.
2. Place your arms straight above your head, touching your ears with your arms.
3. Bend your knees slightly, and stay relaxed so they don’t slap the water.
4. Tuck your chin, bend at the waist, and push off with your feet into the water fingers first.
5. You can also try this diving method off the diving board.
TIP: Your arms should touch your ears for all dives!
4. Standing Dive
https://www.youtube.com/watch?v=8aY3pr_XWFY

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4. Try a dive from the starting block!
After mastering the standing dive, move up to the block. When learning how to dive from a
higher location, always make sure the dive area is deep and spacious enough.
1. Place one foot with your toes just over the edge, and the other foot next to it, a step behind.
2. Crouch over and grip the edge of starting block with both hands.
3. Before jumping, make sure your head is tucked, chin down.
4. Push off the block with both hands and feet, stretching your arms up over your head as you
jump.
5. Make sure your arms are straight and your body is extended into a streamlined position.
6. Straighten your body out once you hit the water so you don’t go too deep.
Diving like this is much more challenging and we recommend working with a swim instructor to get
it right.
5. Practice, practice, practice.
Good practice makes perfect! If your limbs slap the water, or you belly flop, remember that it’s a
fluke and keep practicing until you are consistent and comfortable in your dives.

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DIVING TECHNIQUE
Front dive technique
In the start position swimmers stand in the

front of the starting block, their feet turn
slightly inside and their toes are clutched at
the front edge of the starting block. For a
more powerful kick the distance between the
feet is at about the shoulder line. After
bending the body, head is lowered, eyes on
the water in front of the starting block. The
elbows are slightly bent; both hands touch the front edge of the starting block either between the
feet or outside of them. In order to ensure an effective jump knees are bent of about 30-40 degrees.
The body’s gravity center (from the point of view of the start speed increasing the speed of this is
decisive) is behind the feet.

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The Standing Start Technique

The Start Position
In the start position swimmers stand in the front of the starting block with one foot, and their
toes are clinging to the front edge of the starting block, while their other foot is further back as at
the start in athletics. The body weight is on the back foot. The trunk leans forward, the head bowed,
eyes on the water, hands touch the front edge of the starting block.
The Moment of Pulling and the Push-off

The start position is stable, less likely to lose the
balance. When the start signal is given, just as when
doing a front dive, swimmers move their gravity center
forward, while doing a downward pulling movement by
the arms. After the pulling phase comes the push-off.
This phase, however, differs significantly from that of
the front dive. The hip keeps moving forward, and the
swimmer straightens the back leg first, then the front
leg. The legs provide greater pushing strength forward
with this movement than in the front dive. Arms are thrown forward on a half-curve similarly
to the other start technique. The angle of the push-off is, however, much smaller than in the
front dive technique.

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Water Entry
Swimmers get into the water faster as
their gravity center moves downward
forward during the flight phase. Although
swimmers bend their hips slightly to increase
the angle of the entry, it is almost impossible
to enter the water through one point
because of the flat flight. The entry is flatter
and less streamlined.
SWIMMING DRILLS
Swimming Stroke Drills Distance
Freestyle Dive and Full Stroke 50 meters
Backstroke Dive and Full Stroke 50 meters
Breaststroke Dive and Full Stroke 50 meters

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References
T1 – Schneider, T. (2017). Swimmer’s workout handbook: Improve fitness with 100 of the best
swim workouts and drills. (S.I.): Hatherleigh.
T2- Bush, P. & Denison, T. (2010). All you wanted to know About Swimming. New Delhi: Sterling
Publishers (P.) Ltd.
T3 – Mason, P. (2008). How to improve at swimming. Manila, Philippines: WS Pacific Publications,
Inc.
T4 – Guzman, R. (2007). The swimming drill book. U.K.: Human Kinetics.
T5 – Singh, S (n.d). All About the game of swimming. New Delhi (India): Goodwill Publishing
House.
https://www.youtube.com/watch?v=Aa69RveojWk
https://www.youtube.com/watch?v=s3iqJznqGso
https://www.youtube.com/watch?v=8aY3pr_XWFY

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Checkpoint
Activity 7.1 Breaststroke Body Position Skills Test
Instruction/s. Prepare a video of your Freestyle, Backstroke and breaststroke full stroke. Be
guided of the criteria in grading your video demonstration. Send is via messenger or email.

Does not Attempts to Performs the Is able to Performs
Breaststroke attempt to demonstrate skill with perform the the skill
Skills demonstrate. but has slight errors. skill properly. with
difficulty in technique
the skill.

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SCORE A. FREESTYLE
Body Position
Arm Movement
Leg Movement
Timing and Coordination
Breathing
B. BACKSTROKE
Body Position
Arm Movement
Leg Movement
Breathing
C. BREASTSTROKE
Body Position
Arm Movement
Leg Movement
Breathing

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Assessment 7
Instructions: Explain the Leg action, arm action, body position, coordination and breathing of the
Breaststroke. You will be scored based on the criteria below. Send it via messenger or email.

Total - 100%
Swimming
Skills that you find easy. Skills that you find difficult
Stroke
Freestyle
Backstroke
Breaststroke

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This will be graded for Final
Instruction/s. Prepare a video while explaining

ORAL ASSESSMENT FOR FINAL the leg action, arm action, body position,
coordination and breathing of the
BREASTROKE and DIVING.
Total - 100%
Instruction: Screenshot your video practical
OUTPUT FOR FINAL activity and make a porfolio in your video
presentation of BREASTROKE and DIVING.
Total - 100%
Instruction: Research the techniques and
RESEARCH FOR FINAL strategy of BREASTROKE and DIVING.
Total - 100%
Instruction: Prepare a video presentation of
Laboratory FREESTYLE, BACKSTROKE and
BREASTROKE

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Breaststroke attempt to demonstrate the skill perform the skill
Skills demonstrate. but has with slight the skill with
difficulty in errors. properly. technique
the skill.
SCORE A. FREESTYLE
Body Position
Arm Movement
Leg Movement
Breathing
B. BACKSTROKE
Body Position
Arm Movement
Leg Movement
Breathing
C. BREASTSTROKE
Body Position
Arm Movement
Leg Movement
Breathing

03 PE 1 LM (Basic Swimming) - FINALS

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03 PE 1 LM (Basic Swimming) - FINALS

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Issue No.

STUDENT LEARNING MODULE

Revision No. 2 Effectivity date: Reviewed by: Approved by:

01 September 2021 QMR President

Learning Module 6 Breaststroke (12 hours)

Course Outcomes and Learning Outcomes

Perform the following Breaststroke technique:

©All Rights Reserved

STUDENT LEARNING MODULE

Revision No. 2 Effectivity date: Reviewed by: Approved by:

01 September 2021 QMR President

©All Rights Reserved

STUDENT LEARNING MODULE

Revision No. 2 Effectivity date: Reviewed by: Approved by:

01 September 2021 QMR President

STUDENT LEARNING MODULE

Revision No. 2 Effectivity date: Reviewed by: Approved by:

01 September 2021 QMR President

Breaststroke Body Position

©All Rights Reserved

STUDENT LEARNING MODULE

Revision No. 2 Effectivity date: Reviewed by: Approved by:

01 September 2021 QMR President

Breaststroke Body Position Video Demonstration

Common Body Position Mistakes

©All Rights Reserved

STUDENT LEARNING MODULE

Revision No. 2 Effectivity date: Reviewed by: Approved by:

01 September 2021 QMR President

Breaststroke Kick Technique (Frog Kick)

Breaststroke Legs: Step By Step...

Rear view of Breaststroke leg kick technique

©All Rights Reserved

STUDENT LEARNING MODULE

Revision No. 2 Effectivity date: Reviewed by: Approved by:

01 September 2021 QMR President

Video demonstration of Breaststroke Kick

©All Rights Reserved

STUDENT LEARNING MODULE

Revision No. 2 Effectivity date: Reviewed by: Approved by:

01 September 2021 QMR President

Leg Kick Drill

Prone position with a float held under each arm

Aim: to practice and develop correct leg technique in a prone position.

• Keep your knees close together

©All Rights Reserved

STUDENT LEARNING MODULE

Revision No. 2 Effectivity date: Reviewed by: Approved by:

01 September 2021 QMR President

• Leg kick should be simultaneous

• One foot turns out, causing a ‘scissor’ like kick

Breaststroke Arms Demonstration

Catch - as the hands begin to pull

Propulsion - as the arms pull to generate some movement

Recovery - as the hands and arms return to the catch position

©All Rights Reserved

STUDENT LEARNING MODULE

Revision No. 2 Effectivity date: Reviewed by: Approved by:

01 September 2021 QMR President

©All Rights Reserved

STUDENT LEARNING MODULE

Revision No. 2 Effectivity date: Reviewed by: Approved by:

01 September 2021 QMR President