Breaststroke
Technical stroke with heart-shaped arm movement and frog kick, ideal for working adductors and chest.
Updated
Breaststroke: The Technical Stroke
Breaststroke is one of the oldest and most popular swimming strokes. Its symmetrical movement and glide phase make it a technical stroke that works muscles differently from crawl.
Muscles Targeted
Breaststroke targets the adductors (inner thighs), quadriceps, chest, shoulders and core. The frog kick is the main propulsion driver.
Step-by-Step Execution
- Arm movement: arms start together in front, spread apart drawing a heart shape, then come back together under the chin.
- Frog kick: legs bend, feet spread with external rotation (frog position), then push backward and come together.
- Breathing: inhale with each arm pull when the head naturally rises above water.
- Glide phase: after each movement, hold a streamlined position to glide through the water.
Duration
Duration: 15 to 45 minutes. Breaststroke is often slower than crawl, making it good for active recovery.
Safety Tips
- Watch your knees: the kick can stress ligaments. Do not force external rotation.
- Do not raise your head too high: it breaks hydrodynamic position.
- Emphasize the glide phase to conserve energy.
Variations
- Underwater breaststroke: stay underwater after each pull (undulation).
- Sprint breaststroke: fast pace with reduced glide.
- Arms-only breaststroke: pull buoy between legs to isolate arms.
Target Audience
All levels. Accessible to beginners but technically demanding for performance.