6LearnSwim Pathway, stage 6: Stroke development
How to swim breaststroke
Breaststroke is slower than freestyle but many adults love it, because you can see where you're going and breathe every stroke. The secret is timing, and the glide.
Short answer
The rhythm is pull, breathe, kick, glide. Sweep your hands out and back to your chest while your head lifts to breathe, shoot your hands forward, then kick with your feet turned out and glide in a long, flat shape before the next stroke.
Body position
Between strokes, aim for a long, streamlined position with your face down and arms stretched forward. The glide lets you use the momentum from the kick, but its duration should match your pace and skill rather than becoming a long pause.
The arms
- From the glide, press your hands outwards, a little wider than your shoulders.
- Bend your elbows and sweep your hands inwards and down, drawing a small heart shape.
- Bring your hands together under your chin.
- Shoot them forward to straight arms.
Keep the pull in front of your shoulders. Pulling all the way back to your hips can add drag and disrupt the timing of the recovery.
The kick
- Bend your knees and bring your heels towards your bottom, knees roughly hip-width apart.
- Turn your feet outwards (toes pointing out, like a duck).
- Push back and around with the insides of your feet and lower legs, in a circular whip.
- Finish with legs straight and together, toes pointed, and glide.
The foot turn-out can be challenging because it differs from a flutter kick. Practise on your front holding the wall, or lying on your back where you can look 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 held up throughout. Keeping your face out of the water can increase drag and neck load. A face-down glide with a comfortable lift to breathe may suit a more streamlined stroke.
- 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.
Practise safely
Practise in water shallow enough to stand in, at a pool with a lifeguard or a capable adult watching you. Never practise breath-holding or floating alone in deep water. Children need close, age-appropriate supervision by a responsible adult.
Technique source
Swim England’s breaststroke guidance uses the sequence pull, breathe, kick and glide. Beginners can learn those elements separately before coordinating the complete stroke.
Common questions
Why do I go nowhere with my breaststroke kick?
Possible causes include limited foot turn-out, pushing mainly with the toes, opening the knees too widely, poor timing or excess drag from body position. A coach can observe the movement and identify which factor to address.
Is breaststroke easier than freestyle?
It depends on the learner. Breaststroke uses different breathing, timing and kick patterns from freestyle, so comfort varies with mobility, coordination, confidence and prior experience.
Can I swim breaststroke with my head out of the water?
It is possible, but keeping the head raised can increase drag and neck load. Learning a face-down glide and lifting only to breathe may produce a more streamlined stroke when practised safely and comfortably.
More on SwimmingCourse.sg: What is breaststroke in swimming? and Frog-style swimming: 5 tips.
Written by Alvin, SSI Swimming Instructor Trainer, published with Swim2u Swim School. Last reviewed 26 October 2026. How we check our content.