Step-by-Step Guide to Learning Breaststroke

The breaststroke is one of the most popular and beginner-friendly swimming strokes, recognized by its frog-like kick and smooth, symmetrical movements. While it may seem simple on the surface, mastering the technique requires timing, coordination, and controlled breathing.

Whether you're just starting out or helping someone learn, this step-by-step guide will walk you through how to learn the breaststroke with proper form, confidence, and efficiency.

🧠 Why Learn Breaststroke First?

For many swimmers, breaststroke is the easiest stroke to learn because:

• It allows your head to stay above water more often

• The stroke is slower and more rhythmic

• It’s great for learning timing, balance, and basic water safety

Breaststroke is often taught early in swim lessons because it builds water confidence while laying the foundation for other strokes.

✅ Step 1: Master the Body Position

Goal: Stay horizontal and balanced in the water.

• Keep your body flat and face-down in the water.

• Your hips should remain near the surface — avoid letting them sink.

• Engage your core to maintain a streamlined line.

💡 Practice floating on your stomach with arms extended and legs straight.

✅ Step 2: Learn the Breaststroke Arm Movement

3 Phases of the Arm Stroke:

1. Out-sweep – Start with arms extended forward, then sweep outward.

2. In-sweep – Pull hands back toward the chest in a circular motion.

3. Recovery – Shoot arms forward back to the starting position.

🛠️ Drill: Practice the arm motion while standing in shallow water, then lying on a kickboard to isolate the movement.

✅ Step 3: Practice the Breaststroke Kick

How to Kick:

• Bend your knees and bring your heels toward your butt.

• Turn your feet outward.

• Snap your legs in a circular "whip kick" motion.

💡 Think “heels out, feet out, snap together.”

🛠️ Drill: Hold onto the pool wall or kickboard and practice just the legs.

✅ Step 4: Coordinate the Timing

Timing is what makes breaststroke efficient.

The Basic Sequence:

Pull ➝ Breathe ➝ Kick ➝ Glide

• Pull with your arms while lifting your head to breathe.

• As arms finish recovering, kick your legs.

• Glide momentarily before repeating the cycle.

🛠️ Drill: Say the words “Pull, Breathe, Kick, Glide” aloud with each cycle to internalize the rhythm.

✅ Step 5: Add Breathing Technique

• Inhale quickly when your arms pull and head lifts.

• Exhale slowly underwater during the glide.

• Don’t over-lift the head — lift just enough to take in air.

🛠️ Drill: Practice breathing with the arm movement in shallow water before combining it with full-body motion.

✅ Step 6: Put It All Together

Once you're confident with each component, combine them:

1. Start in a glide position.

2. Perform the pull and breathe.

3. Kick immediately after arms finish recovering.

4. Glide for 1–2 seconds and repeat.

✅ Start with short distances (like 10–15 meters) to refine technique before building endurance.

🔁 Sample Beginner Breaststroke Practice

Warm-Up:

• 2×25m front float kicks

• 2×25m arm pull with kickboard

Technique Work:

• 4×15m breaststroke arms only

• 4×15m breaststroke kick only

• 4×25m full stroke with exaggerated glide

Cool-Down:

• 2×25m easy swim with focus on timing

🧠 Pro Tips for Learning Breaststroke

• ✅ Keep your movements symmetrical — both arms and legs move together.

• ✅ Glide is your friend — don’t rush into the next stroke too quickly.

• ✅ Don’t lift your head too high — it creates drag and throws off balance.

• ✅ Practice in calm water to build confidence before swimming longer distances.

🏁 Final Thoughts

Breaststroke is a fantastic stroke for swimmers of all levels. It teaches timing, patience, and rhythm — all crucial for progressing to more advanced strokes. By breaking it down into steps and practicing with intention, you’ll build a strong and efficient breaststroke foundation.

Remember: progress comes with consistency and patience, not speed.