How to swim breaststroke

Body position

Between strokes you should be long and flat, face down, arms stretched forward. That glide position is where breaststroke is fastest, so don't rush out of it.

The arms

1. From the glide, press your hands outwards, a little wider than your shoulders.
2. Bend your elbows and sweep your hands inwards and down, drawing a small heart shape.
3. Bring your hands together under your chin.
4. Shoot them forward to straight arms.

Keep the pull in front of your shoulders. Pulling all the way back to your hips is a common beginner habit that slows you down.

The kick

1. Bend your knees and bring your heels towards your bottom, knees roughly hip-width apart.
2. Turn your feet outwards (toes pointing out, like a duck).
3. Push back and around with the insides of your feet and lower legs, in a circular whip.
4. Finish with legs straight and together, toes pointed, and glide.

The foot turn-out is the hardest part for most beginners. Practise on your front holding the wall, or lying on your back looking at your feet.

Breathing and timing

Your head rises naturally as your arms pull. Breathe in then. As your hands shoot forward, lower your face and breathe out during the kick and glide. The order matters: arms first, then legs. Kicking and pulling at the same time cancels them out.

Why breaststroke is tiring

• No glide. Rushing into the next stroke wastes the speed from your kick.
• Head always up. Keeping your face out the whole time sinks your hips and strains your neck.
• Arms and legs together. Timing is off, so each movement fights the other.
• Knees too wide or pulled forward. Creates drag. Heels go to your bottom, not knees to your chest.