How to Use Breaststroke Catch-Up Drills for Timing Improvement

Timing is everything in breaststroke. While strength and flexibility are important, what separates a smooth, efficient stroke from a choppy or exhausting one is the ability to properly coordinate the pull, breath, kick, and glide. This is where breaststroke catch-up drills come into play.

Catch-up drills help swimmers isolate and improve stroke timing by enforcing discipline in the stroke cycle. This article explains what breaststroke catch-up drills are, why they work, and how to use them to improve timing and stroke efficiency.

🧠 What Is a Breaststroke Catch-Up Drill?

In breaststroke, a “catch-up” drill refers to a deliberate pause or checkpoint in the stroke cycle to emphasize one complete phase before starting the next. Specifically, in a breaststroke catch-up drill:

• The swimmer performs the pull, takes the breath, and then waits in a full extension (glide) before executing the kick.

• Only after the kick finishes does the next pull begin.

This sequencing creates a clear rhythm:Pull ➝ Breath ➝ Recover ➝ Kick ➝ Glide ➝ Repeat

✅ Why Use Breaststroke Catch-Up Drills?

Catch-up drills reinforce the core timing principles of breaststroke. Benefits include:

• ⏱️ Improved stroke timing and rhythm

• 🧘 Better glide discipline (reduces rushing)

• 💨 More efficient movement through the water

• 🦵 Proper synchronization of arms and legs

• 💪 Enhanced feel for each stroke phase

Many swimmers make the mistake of blending their pull and kick or shortening the glide — both of which waste energy and disrupt stroke flow. The catch-up drill addresses these common timing flaws.

🏊‍♂️ How to Perform the Catch-Up Drill Step by Step

1. Start in a Streamlined Position

• Push off the wall with arms fully extended

• Keep your body flat and horizontal

2. Pull and Breathe

• Perform a standard breaststroke arm pull

• Lift the head naturally to breathe

• Recover the arms forward to full extension

3. Pause in Glide

• Hold the extended position for a brief moment

• Count "one Mississippi" before initiating the kick

4. Kick with Purpose

• Perform a strong, well-timed whip kick

• Keep your feet together and hips high

5. Glide Again

• Finish the kick and glide before starting the next stroke

• Ensure the glide phase isn’t rushed

✅ Repeat for the entire length, focusing on clean transitions and steady rhythm.

🔁 Drill Variations to Try

🔹 Tempo-Controlled Catch-Up

• Use a tempo trainer to enforce consistent glide duration

• Helps reduce rushing and keeps stroke cycles even

🔹 Fins-Assisted Catch-Up

• Add fins to boost propulsion and focus on arm/kick separation

• Great for beginners building timing awareness

🔹 Short Glide vs. Long Glide Sets

• Alternate lengths with 1-second glides and 2-second glides

• Trains adaptability and control of stroke length and tempo

🧩 How to Integrate into Practice

Add catch-up drills during technique-focused sets or warm-ups:

Sample Drill Set:

• 4×25 Catch-Up Drill (1-count glide)

• 4×25 Catch-Up Drill (2-count glide)

• 4×50 Full Breaststroke Swim – Apply timing improvements

• 100 easy backstroke recovery

✔️ Repeat weekly to reinforce muscle memory and feel for optimal stroke flow.

🧠 Pro Tips for Success

• ✅ Keep your head low and in line during the breath

• ✅ Avoid rushing into the kick — let the glide finish first

• ✅ Use video feedback to analyze your timing

• ✅ Focus on efficiency, not speed, during the drill

• ✅ Glide with intention — streamline should feel like a reset, not a pause

🏁 Final Thoughts

Timing is the heartbeat of a great breaststroke. The breaststroke catch-up drill may seem simple, but it trains the most important part of the stroke: the rhythmic coordination of movement and glide. Done consistently, this drill can help swimmers swim smoother, faster, and with less effort.