It has been another long period of not posting, so I will try to redeem myself. :).

This post will focus on how to use your arms in breaststroke.

There are also a couple of videos that will demonstrate some of the info I am about to give you.

If you are more interested in how to use breaststroke legs just click the link.

Alright, let's start with a blackboard (see the image with drawings below).

Breaststroke usually comprises of 4-5 phases, depending on how you think about it.

Breaststroke arms sequence
The phases of breaststroke arm movement

One of the most important aspects of the breaststroke pull is that the arms move in one motion and there should be no pauses.

The arms start slowly and speed up during the phases, similar to a motorcycle accelerating after standing on a red light.

I will include the speed in kilometers next to the phases for better reference.

Phase 1: Glide

(speed of arms 0 km/h)

During this part of the stroke, your body is the longest.

Your head is between your arms.

Arms in a streamline and legs stretched with ankles touching.

Your eyes are on the bottom.

Phase 2: Arm Pull

(speed of arms 20 km/h)

The second figure on the above picture looks like a Y.

The top two lines in the Y shape indicate arms.

So, what do you do?

Once your arms start coming apart from the streamline position, you have to "press your chest down" and basically spread the water in front of you.

Your "palms face outward".

Your "head is still down".

Phase 3: Elbows Together

(speed of arms 50 km/h)

Then when your arms are spread apart wider than your shoulders, you need to start bending your forearms starting with "your elbows locked in place" right at the surface "ahead of your shoulders".

This is very important, the first part of the stroke is only in your forearms.

Once your forearms are traveling backward, they are actually not going directly back, but moving toward your breast bone, right between your breasts.

Once your fingers reach each other, "squeeze your elbows together".

As you can see, in this phase, your body is the shortest with legs bent.

More on this in the next post, let's only focus on arms here.

One of the most important parts is to realize that "you should not pause in this phase".

During the movement of your forearms from the extended Y position, your head starts to come out of the water and your eyes look slightly forward.

Once you squeeze your elbows your head is out of the water and looking somewhere in the distance where your eyes would meet with the surface of the water.

You can think about it that someone is pulling you by your hair out of the water in a forward angle while keeping your spine straight.

Let us now watch the video.

Phase 4: Arm Recovery

(speed of arms 100 km/h - arms should shoot out forward)

When your elbows are squeezed and you are taking a breath, it is time to reach with your arms forward along with the kick (more on the kick later).

Your palms will naturally face upward when your elbows squeeze together.

Don't worry about this.

You can rotate them while you extend your arms forward later.

When entering the water, watch for "not catching air bubbles in your palms".

During the period the arms move forward, the head is also sliding toward the position in between your arms, so you can smoothly end up in the glide phase again.

Alternatively, you can snap your head during this phase back into the water.

This way you gain extra momentum. Especially if you time it properly with the finish of your kick.

"The arms and head stop their journey at the same time" and your body is in a nice gliding streamlined position now, eyes down and we go on Phase 1 once more.

As mentioned above, the arms move in one motion without pauses throughout the entire stroke until they are in the Gliding phase.

If you are still unsure what is should look like, please watch the best breaststroker out there.

Better, yet watch him break a world record in the 200-meter breaststroke.

I give you the world record holder and Olympic champion Branden Hansen from the University of Texas.

I hope you have enjoyed the journey of the breaststroke pull.

Next, I will help you with the breaststroke kick.

It is one of the toughest kicks to learn, but I have no doubt that you can do it. :)

If you think you already know how to swim breaststroke, why not check out the top 5 common breaststroke mistakes post.

Swim Advice Topics

Breaststroke Lesson - How To Use Your Arms? is part of the following categories: Breaststroke, Swimming Videos and is meant for swimmers in: Level 2 - Beginner

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Comments (2)

aquabot said...
Thanks for providing the immensely useful information...which even many Pros cannot even explain that way....Can you please give me a workout for 100yds Breaststroke? My best time is 1:21.00. Besides swimming with a Coach, I also want to train by myself. I want to swim on my own for about 90 min everyday.
swimator said...
Here is a sample sprint breaststroke workout.

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