Breaststroke is often considered the most technical of the four competitive strokes. It requires precise timing, a strong glide, and efficient coordination between the arms, legs, and breathing. If you're teaching yourself breaststroke, it’s essential to follow a structured training routine that focuses on technique, endurance, strength, and flexibility.
This guide will help self-taught swimmers develop a breaststroke training routine, covering stroke fundamentals, drills, workouts, and dryland exercises to improve efficiency and power.
Step 1: Understanding Breaststroke Fundamentals
✅ Body Position – Keep your body as flat as possible while maintaining a slight undulation for forward propulsion.
✅ Arm Movement – The arms sweep outward, then inward, forming a heart-shaped motion before extending forward.
✅ Kick Technique – Use a powerful whip kick, keeping the feet flexed and avoiding excessive knee bending.
✅ Breathing & Timing – The key is to inhale as you pull, then exhale as you glide forward.
🔥 Self-Check: Record yourself or practice in front of a mirror to analyze your technique.
Step 2: Essential Drills for Self-Taught Breaststrokers
Drills help break down each part of the stroke, allowing for focused improvement. Here are five must-do drills:
🏊♂️ 1. Kick on Back Drill
✅ Focus: Improves whip kick technique and eliminates unnecessary knee bending.
✅ How to Do It:
Float on your back and perform a breaststroke kick.
Keep your knees below the water, focusing on ankle flexibility.
🏊♂️ 2. Two Kicks, One Pull Drill
✅ Focus: Helps swimmers maximize their glide phase and increase efficiency.
✅ How to Do It:
Perform two breaststroke kicks before each arm pull.
Emphasize a long glide between movements.
🏊♂️ 3. Breaststroke Arms with Freestyle Kick
✅ Focus: Strengthens the arm pull while preventing excessive pauses.
✅ How to Do It:
Use a flutter kick instead of a breaststroke kick.
Focus on quick, efficient arm strokes while keeping head position steady.
🏊♂️ 4. Slow Motion Breaststroke
✅ Focus: Develops stroke control and awareness.
✅ How to Do It:
Swim breaststroke in slow motion, exaggerating each phase of the stroke.
Helps in identifying flaws and improving timing.
🏊♂️ 5. Glide Focus Drill
✅ Focus: Prevents rushing the stroke and encourages efficient forward momentum.
✅ How to Do It:
After each kick, hold the glide position for at least 2 seconds.
Reduces unnecessary strokes and improves efficiency.
Step 3: Structuring Your Breaststroke Workouts
A good training routine should include:
1️⃣ Warm-up & Technique Drills
2️⃣ Main Set for Stroke Development & Endurance
3️⃣ Kick & Strength Training
4️⃣ Cool-down & Recovery
Here’s a weekly training plan for self-taught breaststrokers (3-4 sessions per week):
Workout 1: Technique & Endurance (1,500m Total)
1️⃣ Warm-Up (300m):
200m easy freestyle + backstroke
100m breaststroke drill (Two Kicks, One Pull)
2️⃣ Main Set (800m):
4 x 100m breaststroke at a steady pace (Rest: 20s)
4 x 50m breaststroke focusing on glide (Rest: 15s)
3️⃣ Kick Set (300m):
4 x 50m kick on back (Rest: 15s)
2 x 50m breaststroke kick sprint
4️⃣ Cool-Down (100m):
100m relaxed breaststroke or choice stroke
Workout 2: Speed & Power (1,200m Total)
1️⃣ Warm-Up (200m):
100m freestyle + 100m backstroke
2️⃣ Speed Set (600m):
6 x 50m sprint breaststroke (Rest: 30s)
4 x 25m breaststroke with underwater pullouts
3️⃣ Kick & Strength Set (300m):
6 x 25m breaststroke kick sprint
2 x 50m freestyle sprint
4️⃣ Cool-Down (100m):
100m slow breaststroke with extra glide
Workout 3: Race Pacing & Turns (1,500m Total)
1️⃣ Warm-Up (300m):
200m freestyle + breaststroke mix
100m drill (Slow Motion Breaststroke)
2️⃣ Pacing Set (800m):
4 x 100m breaststroke negative split (each 50m faster than the last)
4 x 50m focusing on quick turns and push-offs
3️⃣ Kick & Strength Set (300m):
3 x 50m breaststroke kick with a board
4 x 25m dolphin kicks underwater
4️⃣ Cool-Down (100m):
100m relaxed swim
Step 4: Dryland & Strength Training for Breaststroke
Building strength outside the water helps improve kick power, arm pull, and body position.
Key Dryland Exercises for Breaststroke:
🏋️ Squats & Jump Squats – Builds leg power for a stronger kick.
🏋️ Planks & Russian Twists – Strengthens the core for better balance.
🏋️ Resistance Band Pulls – Mimics the breaststroke pull movement.
🏋️ Ankle Mobility Drills – Improves kick flexibility and efficiency.
🔥 Training Tip: Perform dryland workouts 2-3 times per week for best results.
Step 5: Tracking Progress & Setting Goals
Since you're training independently, it’s important to track your improvements:
✅ Record Your Times – Measure your 50m and 100m breaststroke times every 2-3 weeks.
✅ Check Stroke Count – Count strokes per lap and aim to reduce excess movements.
✅ Use Video Analysis – Record yourself to spot technique flaws.
✅ Set Weekly Goals – Example: “Increase my glide time” or “Reduce my stroke count by 2 per lap.”
Final Takeaways: How to Train Breaststroke Independently
✅ Focus on Technique First – A strong foundation prevents bad habits and inefficiency.
✅ Use Drills to Refine Each Stroke Phase – Work on glide, kick, and arm positioning separately.
✅ Balance Speed, Endurance & Strength Training – A well-rounded approach prevents burnout and improves stamina.
✅ Track Progress & Adjust Workouts – Self-improvement comes from consistent evaluation.
By following this structured approach, self-taught swimmers can develop an efficient, powerful breaststroke, improving both speed and endurance—even without a coach!
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