How to Improve Your Breaststroke Technique on Your Own

Breaststroke is a unique and challenging stroke that requires a blend of timing, precision, and rhythm. Unlike freestyle or backstroke, the power in breaststroke comes from coordinated movement between the arms and legs — and even small mistakes in timing can cost you speed and efficiency.

The good news? You don’t need a coach at every session to make real progress. With the right approach and consistency, you can make meaningful improvements on your own. Here’s how to improve your breaststroke technique independently and swim stronger, smoother, and faster.

🧠 Step 1: Understand the Key Components of the Stroke

Before jumping into drills and workouts, make sure you have a clear understanding of what a proper breaststroke should look like:

• Pull: Arms sweep out and in, creating propulsion.

• Breath: Lift the head naturally as the arms pull.

• Kick: A powerful whip kick drives the body forward.

• Glide: A brief pause in a streamlined position before repeating the cycle.

The ideal rhythm: Pull → Breathe → Kick → Glide

📹 Step 2: Film Yourself Swimming

If you're serious about solo improvement, video feedback is essential.

• Use a waterproof camera or ask a friend to record your stroke from above and below water.

• Focus on your body position, kick mechanics, and timing.

• Review the footage and compare it to elite swimmers’ technique videos.

✅ Even one short video can reveal inefficient habits that are hard to feel while swimming.

🏊‍♂️ Step 3: Practice Targeted Technique Drills

Incorporate drills into your warm-up or main sets to isolate and improve each part of your stroke.

🔧 Best Breaststroke Drills to Practice on Your Own:

• Pull-Buoy Breaststroke: Focuses on arm mechanics by removing the kick.

• Kick with Board: Isolates whip kick and strengthens the lower body.

• Glide Drill: Hold the glide phase for 2–3 seconds after each stroke to reinforce body position.

• Single Arm Breaststroke: Builds coordination and helps you feel the rhythm between arms and kick.

• 2 Kicks, 1 Pull Drill: Reinforces patience and timing between strokes.

📝 Tip: Do 4×25m of each drill at a moderate pace, focusing on technique over speed.

🧘‍♂️ Step 4: Focus on Body Position and Streamline

One of the biggest energy drains in breaststroke is poor body alignment. Work on:

• Keeping your hips high during the glide phase

• Avoiding excessive vertical movement of the head

• Extending fully after each kick to maximize your streamline

🛠 Drill: Push off the wall in streamline, perform one full pullout, and hold a glide as long as possible — then repeat.

🕒 Step 5: Use Stroke Timing and Tempo Training

Even alone, you can train breaststroke timing effectively:

• Use a tempo trainer or metronome to set a steady rhythm for strokes.

• Count strokes per 25m and aim for consistency.

• Swim 3×50m focusing on the exact same timing and stroke count.

🎯 Goal: Maintain a repeatable pattern that balances speed and glide.

💪 Step 6: Supplement with Dryland Strength Work

A strong breaststroke requires flexibility and power in the hips, core, and shoulders.

Best Solo Dryland Exercises:

• Wall sits with calf raises: Strengthens glutes and calves for a powerful kick.

• Resistance band pulls: Mimics the breaststroke arm motion.

• Planks and bridges: Builds core strength to stabilize the glide.

• Hip mobility drills: Improves whip kick range and control.

👟 Aim for 2–3 dryland sessions per week for noticeable improvement in the water.

📅 Step 7: Track Progress and Set Goals

Use a simple training log to track:

• Stroke counts per lap

• Time trials (50m or 100m breaststroke)

• Drill performance and perceived effort

• Key focuses for each session

✅ Review progress every 2–3 weeks and adjust your solo practice plan as needed.

🏁 Final Thoughts

Improving breaststroke on your own is completely achievable — with consistency, structure, and awareness. Focus on technique drills, smart feedback tools like video, and body control to fine-tune your stroke. Each solo session is a chance to build a more efficient, powerful, and confident breaststroke.