By: Jason Ling, Kevin Lee, Gabriel Ng

HOW TO SWIM: BREASTSTROKE

DRILLS:

Kicking forms most of the propulsion in Breaststroke Swim normally but kick twice on each strokeEncourages the lengthening of the stroke Encourages leg synchronization for a more controlled

and balanced swimThis allows focus on training the legs without any

other training devices or change in technique Allows the swimmer to develop better feel for the

water and muscular endurance in the legs

2 KICKS TO 1 PULL

Replace the breaststroke leg kick with either a butterfly or freestyle leg kick

Helps the arm develop to move more effi ciently and more powerfully in the water

Helps beginning swimmers to overcome a weak pull or poor execution of the arms

Butterfly legs help in this drill the most by naturally mimicking the breaststroke hip movement, thus also aiding the swimmer in finding the perfect body positioning required in breaststroke

BUTTERFLY/FREESTYLE KICK TO BREASTSTROKE ARMS

Helps in keeping your head low when breathingHelps train the swimmer to move forward and be

more streamlined when doing breaststroke Breath normally on the fi rst strokeOn the second stroke, lift your head slightly [eyes

have to remain in the water] so that you are more streamlined and more closer to the water surface

Make sure to remain in rhythm This drill helps the swimmer move more faster in the

water by reducing drag as well as lengthening the range and distance of the stroke

BREATHING EVERY OTHER STROKE

Pull with your hands until it has finished the arm motion and is back to its original arrow shaped position

Kick after the body is in the arrow/streamlined position

RepeatAfter a few laps, make the separation time between

the arm and legs shorter to increase the speed and timing

Make it faster still after another few lapsMerge these patterns together when you get a very

controlled and coordinated stroke patternThis will greatly reduce drag, increasing speed and

distance covered by each stroke

SEPARATION DRILL