Swimming: Stroke Development breaststroke

Breaststroke Swim two kicks to every one arm pull with the second kick executed just under the water surface. This will help develop good timing, streamlining and stroke length. Simply swim one full stroke and whilst keeping your hands together in the stretched streamlined position, execute the second leg kick and repeat.

Turns
Always touch the wall with both hands. Lift the knees towards the chest and place your feet on the wall after the hands make contact. Push one hand forwards cutting underwater and point this arm in the direction you wish to swim. The trailing arm will move over the water surface at which point start to push off the wall with your legs. Hold a streamline position underwater for two seconds and execute one arm stroke by pulling back past your hips then kick once as the hands are pushed to the front of the stroke. The breaststroke leg kick sends you up towards the surface, hold the stretch position until you reach the surface and resume full stroke.

Breaststroke Kick with hands held together around your seat. This will develop good strength endurance to the legs as high resistance through the water is created from the body position.

Frontcrawl Streamline Drill. Push off the wall
underwater with hands overlapping and the
body stretched out. Kick underwater for a few
seconds or to a maximum of five, ten or fifteen
metres whichever is more comfortable. Walk
back to the wall and repeat as necessary or
swim easy for the remainder of the length.