Many of you have asked for some breaststroke workout advice, so here it is. This workout is designed to improve your 50 and 100-meter breaststroke, but the principles will help with longer events as well.

Keep in mind that breaststroke is a combination of powerful leg drive and perfect timing. The best and fastest way to improve is to make your technique better, which will allow you to move through the water with less energy.

Here are some breaststroke sets that will help you build a stronger kick and a more efficient stroke.

(Note: You should not do only breaststroke in your practice, as that can be stressful on your knees. Be sure to mix in other strokes.)

Dive Into: A Sprint Breaststroke Workout

• Drills for Timing and Rhythm
• Drills for Raw Kicking Power
• Drills for Kick Technique
• Drills for Feel for the Water
• Frequently Asked Questions

Drills for Timing and Rhythm

1. Breaststroke Arms with Freestyle Kick

• Set: 8x100 (25 breast arms w/ 6-beat free kick, 25 free easy, repeat)
• Focus: Focus on shooting your arms forward very fast as they come together. The constant freestyle kick will keep your body line high, allowing you to focus purely on the speed of your arm recovery.
• 🎥 Watch: Breaststroke with Dolphin Kick (similar principle)

2. Two Pulls Underwater

• Set: 400m
• Focus: This is an advanced breath control drill. Take two full underwater pullouts after each turn before you surface. This builds lung capacity and underwater power. If this is too tough, just do it every other 50.
• 🎥 Watch: Double Underwater Pullout

Drills for Raw Kicking Power

3. Vertical Kicking

• Set: 5x1 minute (30 sec ON / 30 sec OFF)
• Focus: In the deep end, hold a medicine ball above your head while doing a strong breaststroke kick or eggbeater to stay afloat. This is an incredible workout for building pure leg strength.
• 🎥 Watch: Vertical Breaststroke Kick with Medicine Ball

4. Horizontal Eggbeater Kick

• Set: 8x25 (odd - eggbeater, even - easy freestyle)
• Focus: Hold a tight streamline underwater and perform the eggbeater kick (like a water polo player, but in a horizontal position). Keep the kick brisk.

Drills for Kick Technique

5. Wall Kick

• Set: 5x1 minute (30 sec ON / 30 sec OFF)
• Focus: Stand vertically facing a wall. Place your hands on the wall or behind your back and start kicking. The goal is to keep your chest pressed to the wall while ensuring your knees barely touch it. This forces you to bring your heels to your butt without bringing your knees forward under your body.
• 🎥 Watch: Wall Breaststroke Kick Drill

6. Kicks on Back

• Set: 8x25
• Focus: Kick breaststroke on your back with your arms in a streamline. Focus on bringing your heels down almost to your butt while keeping your knees underwater and your pelvis at the surface. This has the same effect as the wall kick.
• 🎥 Watch: Breaststroke Kick on Back

Drills for Feel for the Water

7. Sculling

• Set: 4x50 (each 25 with a different sculling variation)
• Focus: Practice sculling in different positions (front, back, 90-degree angle) to improve your feel for the water and the power in your hands and forearms.
• 🎥 Watch: Breaststroke Sculling Drills

To get more power in your legs, weight room work is always suggested. To help your breathing, you can also use a respiratory trainer like Airofit. Now go out there and have fun!