How to Incorporate Different Breaststroke Strokes into Your Training

Mastering the Stroke’s Many Faces for Speed, Efficiency, and Race Versatility 

Breaststroke is often seen as a single, uniform stroke — but elite swimmers know it’s far more nuanced. Depending on the race distance, turn phase, or training focus, breaststroke can shift in tempo, glide length, kick power, and pull depth. These subtle variations — not different strokes, but strategic adaptations — are what separate good breaststrokers from great ones.

In this guide, we’ll break down the key breaststroke variations, when to use them, and how to weave them into your training to build versatility, prevent plateaus, and race smarter.

🐸 Why “One-Size-Fits-All” Breaststroke Fails

Using the same breaststroke technique for a 50m sprint and a 200m endurance race is like using the same gear on a bicycle for a hill climb and a flat sprint — it simply doesn’t work. Breaststroke must adapt to:

• Race distance (sprint vs. distance)

• Fatigue level (fresh vs. final 50)

• Phase of the race (start, middle, finish)

• Training goal (power, endurance, technique) 

By practicing different breaststroke “styles,” you build a toolkit of techniques you can deploy when it matters most.

🎯 4 Key Breaststroke Variations & When to Use Them

1. Sprint Breaststroke (50m/100m Focus) 

• Tempo: Fast (1.2–1.6s/stroke cycle)

• Glide: Minimal (0.2–0.5s)

• Kick: Explosive, high-amplitude

• Pull: Compact, quick snap

• Breathing: Every stroke, low and fast 

💡 Use in: Race finishes, speed sets, breakout off walls  

2. Distance Breaststroke (200m+ Focus) 

• Tempo: Moderate (1.8–2.4s/stroke cycle)

• Glide: Extended (0.8–1.2s)

• Kick: Controlled, energy-efficient

• Pull: Smooth, high-elbow scull

• Breathing: Every stroke, but relaxed 

💡 Use in: Middle 100 of 200m, aerobic sets, recovery swims  

3. Pullout Breaststroke (Starts & Turns) 

• Tempo: N/A (underwater phase)

• Glide: After dolphin kick + pull

• Kick: One powerful breast kick after pull

• Pull: Compact, legal (hands don’t go past shoulders)

• Body Position: Tight streamline → explosive breakout 

💡 Use in: Every wall — this is where races are won  

4. Recovery Breaststroke (Warm-Down or Active Rest) 

• Tempo: Slow, relaxed

• Glide: Long, meditative

• Kick: Gentle, minimal effort

• Pull: Wide, easy scull

• Breathing: Deep, rhythmic 

💡 Use in: Cool-downs, between hard sets, open water navigation  

🛠️ How to Train Each Variation

🔹 Sprint Breaststroke Drills 

• “Breathe Every Stroke” Sprints: 8 x 25m @ 95%, 45s rest

• Tempo Trainer Descending: 4 x 50m — decrease tempo each rep

• Turn + 3 Stroke: Max effort off wall → 3 powerful strokes 

🎯 Cue: “Kick like lightning. Glide like a whisper.”  

🔹 Distance Breaststroke Drills 

• Tempo Ladder: 4 x 50m — 2.2s → 2.0s → 1.8s → 2.0s

• Negative Split 100s: 4 x 100m — get faster each 50

• Stroke Count Challenge: Reduce strokes/25 while holding pace 

🎯 Cue: “Glide to fly — don’t fight to survive.”  

🔹 Pullout-Specific Drills 

• Underwater Pullout Sprints: 8 x 15m — focus on legal, powerful pullout

• Wall-to-Buoy: Swim 10m underwater, surface at buoy

• Video Analysis: Film every pullout — check hand position and kick timing 

🎯 Cue: “Glide → Pull → Kick → Shoot.”  

🔹 Recovery Breaststroke Practice 

• Easy 200s: Swim at conversational pace, focus on long glide

• Breathing Rhythm: Inhale 3s, exhale 5s — build lung control

• Open Water Simulation: Practice in calm lake with sighting 

🎯 Cue: “Float like a leaf. Move like water.”  

📅 Sample Weekly Breaststroke Training Plan

Monday — Power & Sprint   

• Warm-up: 600m + drills

• 6 x 25m Sprint Breast @ 95%

• 8 x 15m Pullout Sprints

• Dryland: Glute bridges, Copenhagen planks 

Wednesday — Endurance & Technique   

• Warm-up: 500m

• 5 x 100m Distance Breast (negative split)

• 4 x 50m Tempo Ladder

• Cool-down: 200m Recovery Breast 

Friday — Race Simulation   

• Warm-up: 600m

• 4 x 50m IM Order (focus: breast leg)

• 2 x 100m 200m Pace (first 50 sprint, second 50 distance)

• Turns: 8 x 25m Open Turns 

Sunday — Active Recovery   

• 1000m Easy Swim — mix Recovery Breast with backstroke 

💡 Pro Tips from Elite Coaches

“My 100 breast swimmers train three breaststrokes: sprint, distance, and pullout. They know which to use when.”— Dave Salo, USC Trojan Swim  

“If your breaststroke looks the same at 50m and 150m, you’re leaving time on the table.”  

“The best breaststrokers don’t just swim fast — they swim smart.”  

⚠️ Common Mistakes to Avoid

❌ Using sprint tempo in distance races → Blows up by 100m

❌ Over-giding in sprints → Kills momentum

❌ Illegal pullouts → DQ risk (hands past shoulders)

❌ Ignoring recovery breast → Missed opportunity for active rest

📊 How to Track Progress by Variation    

Sprint	25m time off wall	Faster breakout
Distance	Stroke count/25	Lower at same pace
Pullout	Underwater distance	10–15m per turn
Recovery	Perceived effort	Calm, controlled

Final Thoughts

Great breaststroke isn’t about doing one thing perfectly — it’s about doing the right thing at the right time. It’s the sprinter who explodes off the wall with a compact, fast stroke. It’s the distance swimmer who glides with patience and precision. It’s the tactician who knows when to shift gears in the final 25.

By training all variations, you don’t just become a better breaststroker —you become a smarter, more versatile, and more dangerous competitor.

So diversify your drill.Master your modes.And let every breaststroke be a strategic choice — not a habit.

Pull compact. Kick tight. Glide smart. Race fast. 

Because in breaststroke, versatility isn’t optional — it’s victory. 🐸⏱️💙