Breaststroke Technique Adjustments for Faster Swimming

The Art of Speed in the Slowest Stroke — Master Timing, Tempo, and Tension to Unlock Your Fastest Breaststroke Yet 

Breaststroke is often called the “technical stroke” — and for good reason. It’s the only stroke governed by strict rules (no dolphin kick during pullout except one, simultaneous movements, no sculling past shoulders), and its speed is dictated not by brute force, but by precision, timing, and tension management. 

Want to swim faster breaststroke? You don’t need to pull harder or kick bigger. You need to adjust your technique — streamline your motion, sharpen your timing, and eliminate drag at every phase.

In this guide, we’ll break down the 7 most impactful technique adjustments elite breaststrokers use to gain speed — without sacrificing efficiency or legality. Whether you’re chasing a personal best in the 100 breast or just want to drop seconds off your masters time, these tweaks will transform your stroke.

🐸 1. Nail the Pullout — Your Secret Weapon

Why it matters: The underwater phase after starts and turns is where races are won. You’re allowed one powerful dolphin kick + one breaststroke pull — use it wisely.

✅ Technique Adjustments:

• Streamline like a missile — biceps squeezing ears, core braced, toes pointed

• Delay the pull — glide 1–2 seconds to maximize momentum before initiating pull

• Powerful, compact pull — hands pull just past shoulders (not wider), then snap together

• Explosive breast kick — initiate immediately after pull, driving hips forward 

💡 Drill: “Pullout + 3 Stroke Sprints” — Max effort off wall → 3 powerful strokes → easy swim remainder. Builds habit of explosive breakouts.  

🕰️ 2. Master the Timing: “Pull, Breathe, Kick, Glide” — In That Order

Why it matters: Rushing the kick or pulling too early kills momentum. Perfect timing = seamless propulsion.

✅ Technique Adjustments:

• Breathe with the pull — head lifts as hands push back (not before)

• Kick AFTER the pull — let your hands snap together before initiating the kick

• Glide with purpose — hold streamlined position for 0.5–1 second (longer in 200, shorter in 50/100) 

🎯 Cue: “Pull to breathe. Kick to shoot. Glide to go.”  

💡 Use a Tempo Trainer set to 1.5–2.0s/stroke cycle to lock in rhythm.  

🦵 3. Fix Your Kick — Narrow, Fast, Whip-Like

Why it matters: A wide, slow kick = massive drag. A tight, snappy kick = forward thrust.

✅ Technique Adjustments:

• Heels to butt — not knees out — recovery should be compact

• Toes pointed outward — not flexed — during whip phase

• Snap together powerfully — squeeze inner thighs at finish

• Kick backward, not down — imagine pushing water behind you, not under you 

💡 Drill: “Vertical Breaststroke Kick” — Tread water using only breast kick. Forces proper mechanics and builds power.  

🚫 Avoid “frog kick” with knees wide — it’s slow and illegal in competition.  

🖐️ 4. Shorten Your Pull — Efficiency Over Power

Why it matters: Pulling past your shoulders or doing a “keyhole” pull creates drag and slows recovery.

✅ Technique Adjustments:

• Hands enter shoulder-width apart — no wider

• Scull outward slightly, then sweep in — elbows stay high, under water

• Pull ends at chest level — hands snap together under chin

• No pause at front — immediately shoot hands forward into glide 

🎯 Cue: “Pull your elbows, not your hands.”  

💡 Drill: “Fists-Only Breaststroke” — Swim with closed fists. Forces forearm scull and eliminates over-pulling.  

🌀 5. Rotate Your Shoulders — Not Just Your Hips

Why it matters: Breaststroke isn’t flat — elite swimmers rotate slightly (10–20°) to reduce frontal drag and increase pull power.

✅ Technique Adjustments:

• Lead with one shoulder during pull — like freestyle, but subtler

• Rotate chest slightly toward ceiling as you breathe — opens airway without lifting head

• Return to neutral during glide — don’t over-rotate 

🎯 Cue: “Breathe to the sky, not to the stands.”  

💡 Drill: “One-Arm Breaststroke” — Keep one arm extended, swim with other. Teaches rotation and timing.  

🌊 6. Minimize Head Movement — Keep It Low

Why it matters: Lifting your head too high drops your hips, creates wave drag, and strains your neck.

✅ Technique Adjustments:

• Eyes forward, not up — look 2–3 meters ahead, not at ceiling

• Chin slightly tucked — don’t crane neck

• Breathe forward, not up — quick sip of air, then submerge smoothly 

🎯 Cue: “Breathe through the keyhole — small, fast, forward.”  

💡 Drill: “Snorkel Breaststroke” — Eliminates breath timing stress. Focus purely on head position and body line.  

⚖️ 7. Balance Glide and Tempo — Find Your Sweet Spot

Why it matters: Too much glide = loss of momentum. Too little = no rest phase = early fatigue.

✅ Technique Adjustments by Race Distance:  

50m	0.3–0.5s	Fast tempo, minimal glide
100m	0.5–0.8s	Balanced glide + power
200m	0.8–1.2s	Longer glide, conserve energy

💡 *Drill: “Tempo Ladder” — 4 x 50m:

#1: Max glide (2s)

#2: Moderate glide (1s)

#3: Minimal glide (0.5s)

#4: Race pace 

Teaches pacing and glide control.*

🧰 Equipment to Accelerate Your Adjustments

✅ Tempo Trainer — Lock in stroke rhythm and eliminate rushing

✅ Snorkel — Isolate head position and pull mechanics

✅ Fins (short blade) — Improve kick tempo and body position

✅ Pull Buoy — Eliminate kick to focus purely on pull timing and head position

✅ Underwater Camera — Film your stroke to analyze kick width, head lift, and pull path

🏊 Sample Technique-Focused Workout (60 Minutes)

Warm-Up:   

• 400m easy choice + 4 x 50m drills (catch-up, side kick) 

Technique Set:   

• 4 x 25m Vertical Breast Kick — 30s rest

• 4 x 25m Fists-Only Breast — 20s rest

• 4 x 25m Snorkel Breast (focus: low head, compact pull) — 30s rest

• 4 x 25m One-Arm Breast — 30s rest 

Pullout Power:   

• 8 x 15m Max Pullout + 3 Strokes — 60s rest 

Main Set:   

• 6 x 50m Breaststroke @ race pace

  • Focus: “Pull, breathe, kick, glide — in order!”

  • Count strokes — aim for consistency

  • Rest: 45s 

Cool-Down:   

• 200m easy backstroke + 5 min stretching (hips, shoulders, groin) 

📊 How to Measure Progress

• Stroke Count — Fewer strokes per 25 = more efficient pull and kick

• Split Times — Faster 25s off walls = better pullouts

• Video Analysis — Compare kick width, head position, pull path over time

• Perceived Effort — Same pace should feel easier as technique improves 

💬 Coaching Cues That Stick

🐸 “Kick like you’re snapping a towel — not opening a door.”

🌊 “Glide like you’re on ice — not mud.”

🖐️ “Pull with your forearms — your hands are just along for the ride.”

🕰️ “Wait for the snap — then kick like lightning.”

🧱 “Your head is a brick — don’t lift it. Slide it forward.”  

Final Thoughts

Faster breaststroke isn’t about swimming harder — it’s about swimming smarter. It’s the millisecond you delay your kick to let momentum build. It’s the inch you narrow your pull to reduce drag. It’s the degree you rotate your shoulders to unlock power.

Master these adjustments, and you’ll transform breaststroke from a grueling grind into a rhythmic, powerful, and surprisingly fast dance — one perfectly timed stroke at a time.

So next time you push off the wall, don’t just pull and kick.

Pause. Snap. Glide. Fly.

Pull small. Kick tight. Breathe low. Glide smart. 

Because in breaststroke, speed hides in the details — and champions polish every one. 🐸⏱️💙