Timing and Coordination: Drills for Synchronized Breaststroke Movement

Breaststroke is often called the most technical of the four competitive strokes — and for good reason. Unlike freestyle or backstroke, where arms and legs operate in a more continuous rhythm, breaststroke relies on precise timing and coordination between the pull, breath, kick, and glide phases. If any part of the sequence is off, efficiency drops and drag increases.

Whether you’re a competitive swimmer or a coach helping beginners master the fundamentals, using targeted drills for breaststroke timing and coordination is the key to creating a smooth, synchronized stroke.

🧠 Why Timing Matters in Breaststroke

Perfect breaststroke timing follows this sequence:

Pull ➝ Breath ➝ Kick ➝ Glide

Each movement should flow into the next, without overlap or delay. When timed correctly:

• The swimmer’s body stays streamlined

• Propulsion comes from both arms and legs without disruption

• The glide phase maximizes distance per stroke and conserves energy

Poor timing can result in:

• Sinking hips and chest

• Loss of momentum

• Disjointed, jerky movements

• Increased drag and fatigue

🏊‍♀️ Key Principles of Breaststroke Synchronization

To develop great coordination, swimmers must:

• Keep movements connected — avoid pauses between phases

• Use the breath as the transition point — breathe during the pull, not the kick

• Let the kick finish before the next pull begins

• Maintain a consistent tempo through each length

🔄 Drills to Improve Timing and Coordination

These drills isolate key elements of the stroke and build fluency in their sequencing.

🔹 1. Pull-Kick-Glide Drill

Purpose: Reinforces the correct order and rhythm of the stroke cycle.

How to do it:

• Swim slowly and deliberately: Pull ➝ Breathe ➝ Kick ➝ Glide for 2–3 seconds

• Count “1-2-3-Glide” in your head as you perform each movement

✅ Teaches patience between phases and eliminates rushing.

🔹 2. Kick with Glide Drill

Purpose: Emphasizes completing the kick and fully extending into glide before pulling again.

How to do it:

• Swim breaststroke focusing only on kick and glide

• Arms stay extended; only legs move

• Add a strong, narrow glide after each kick

✅ Develops muscle memory for glide timing and body line.

🔹 3. 3-Kick/1-Pull Drill

Purpose: Builds awareness of kick timing and improves leg coordination.

How to do it:

• Perform three full kicks in streamline position before executing one full pull

• Maintain consistent glide and tempo throughout

✅ Strengthens the link between leg propulsion and upper-body movement.

🔹 4. Timing Pause Drill

Purpose: Teaches control and spacing between phases.

How to do it:

• Pause briefly after the kick and glide for one second before starting the next pull

• Focus on controlled transitions, not speed

✅ Breaks bad habits of overlapping or rushed movement.

🔹 5. Tempo Trainer Drill

Purpose: Helps swimmers establish consistent stroke rhythm.

How to do it:

• Use a tempo trainer set to your target stroke cycle time (e.g., 1.6–2.0 seconds per cycle)

• Swim and time your full stroke cycle (pull, breath, kick, glide) to the beeps

✅ Great for building pacing awareness during training or racing.

💡 Pro Tips for Synchronized Breaststroke

• ✅ Breathe during the pull phase, not the kick

• ✅ Never kick and pull at the same time — keep actions sequential

• ✅ Let the kick finish the cycle, pushing you into the glide

• ✅ Streamline between each stroke for maximum efficiency

• ✅ Start slow and build tempo only after timing is locked in

🏁 Final Thoughts

Mastering the timing and coordination of breaststroke is a game-changer. It separates swimmers who simply go through the motions from those who glide efficiently, conserve energy, and move powerfully through the water. Drills that emphasize sequencing, rhythm, and body awareness are the most effective tools for locking in a smooth, synchronized stroke.

Remember, it’s not just about strength — it’s about control, flow, and perfect timing.