Before you begin learning the breaststroke, it almost goes without saying that you should be comfortable with basic water safety and swimming skills.  Anyone attempting this stroke must be willing to put their entire body and face underwater. It is important that you are able to breathe rhythmically. If you need help with these skills, you should contact your local public swimming pool about water safety and/or swim lessons.

Because swimming is a skill best taught by a live instructor, it would b a sound idea to go ahead and take the basic swimming lessons anyway.  Your instructor should be certified by the American Red Cross or some other national authority on water safety.  Though private swim instruction may be costly, it is optimal for mastering the breaststroke, as the teacher will be able to devote substantial attention to your individual technique, instead of being distracted by keeping an eye of the form and safety of the rest of the class. I enjoyed learning the breaststroke as an advanced beginning swimmer. It is now the stroke I use the most.   This is how I was taught the stroke.  Review the instructions, and then attempt them while on the floor so that you have a feel for the proper technique prior to entering the water. It is wise to master kicking initially, followed by the arm movements. After you have learned them individually, they can be brought together.

The kick

1. We start by lying face down on the floor or ground, or on a armless chair, stool or even a bench.
2.    Draw your knees up as close to your chest as possible.
3. Imagine a frog, now, kick your legs out to each side, as wide as you are able, then, move them in an arc until they are back together and straight behind you. These movements must be crisp and fluid.
4. If you are having trouble with the kick, try this exercise; Stand, holding onto a chair with your right hand. Raise your left knee to your chest (or as high as possible) then circle your knee outward.  The left knee will be splayed leftward. Hold and then lower your leg.  Do these same movements with the right side. This exercise will help you to get used to the feeling of your legs opening wide to the sides.  Eventually you will coordinate these movements.

Arm movements

5. While you are still lying face down on the ground or any of the other options, bring your hands to your chest, now hold them in the prayer position, with your palms together and your thumbs up.
6. Keeping your palms together, extend your arms so they are above your head (similar to the exalted warrior pose in yoga).  Now you’ll hold this pose a moment so that you’ll be able to learn it, as this will be part of your glide when you actually do the breaststroke.
7. Move the palms in an outward direction away from each other. Quickly and smoothly push your arms to your sides.
8. Just at the time your arms are reaching your sides, move you hands and your forearms upward, so that they come back into the prayer position once more.

Combining the Two

9.    Lie face down on the stool.   Bring your legs and hands as close to your chest as possible as described above.
10.    As your legs kick like a frog, bring your hands up into the exalted warrior position described earlier.
11. Now that your legs have reached the prone position, long and straight out behind you, now hold slightly  and bring your arms down and around as described above.  Now, as your arms are moving downward, raise your head and chest slightly, to copy the movement you’ll require to be able to breath.
12.    Bring your knees and hands to your chest to be ready for the next stroke.

When I first learned the breaststroke, it was hard for me at first to coordinate the arm and leg movements.  Therefore, my instructor suggested I use a stool to simulate the movements. Your teacher can help you get the correct positions so you will know what they feel like.

The real thing, in the water

After you are comfortable with completing the motions outside of the water, you should be prepared to try them in a pool. You may consider doing a little warm up exercise, the standing leg exercise we did earlier would be great. This will reinforce the sensation of what the kick will feel like once you hit the water. 13. Start with some easy floating and perhaps some freestyle swimming in order to get acclimated and at ease with being in the water.
14. Don’t think it’s silly to hold onto the pool side and practice your kicks in the water.
15.    When you feel comfortable, use a paddle board and practice the kicks: First with your head out of the water.  Then practice them with your face in the water and your arms extended above your head (similar to the exalted warrior pose described earlier.)  This will help you feel the glide, the portion of the breaststroke where you will get the most power.
16.    When you are comfortable with the kick portion and your instructor sees that you have the right movement, practice the arm movement while standing.  When your arms move downward to each side, lift your chest as a way of simulating your breathing motions.
17. When you believe you have learned each of these motions, you are ready to bring them into a unified stroke. Initially, I found this difficult, though my teacher suggested that I envision myself as a dolphin projecting itself from the sea. This was very useful in assisting me with putting the arm movements and breathing techniques together.

Learning how to time the movements just right is the hardest part of learning the breaststroke. The glide is the portion of the stroke in which you move forward the most.  Although the motions will slow you down a bit, the trick to this is to glide forward as far as you can before you begin your next stroke. Intermediate swimmers will likely want to learn how to increase their breaststroke speed, which is something we will tackle in the following piece.

The power to move forward in the breastroke comes from the glide.  At this point, the arms and legs of the swimmer should be held together tight at the end of each stroke. If you want to execute a stronger glide, it’s vital to kick more strongly with your legs.  Emily said a great way to strengthen the legs is to stretch them. “Hold it for 10 seconds and then release it to do the other leg.  The goal here is to try and get the leg higher each time you do it.

Another trick to increase your speed is to use stretch bands.  When you perform your stretching exercises, wrap the bands around your legs. For example, tie the ends of the band together and then wrap it around the ankles.  You can do this at the edge of the pool by sitting down and stretching your legs in opposite directions. Repeat as long as it feels comfortable to you.

These bands can be used while in the water as well. With the stretch wrap’s ends tied together, you can use it around either your thighs or your ankles. Leg motions can be rehearsed with a kickboard. Doing this exercise in the water will not just add strength to your legs, it will also help you to work on and perfect your kicking motion. As you’re teaching yourself the breastroke, your legs will learn these motions more effectively if you kick widely. Swimmers who engage in competitions don’t want to employ a wide kick however, as this will impede their momentum. When your kick is more narrow, each subsequent stroke will have less resistance working against it. Leg strength is an important element that will help you to improve your breastroke speed. Another exercise you can do to strengthen the legs is the lunge.  Stand tall, then lunge forward with your right leg and lower your body down so your right knee is at a 90 degree angle.  Hold this position for a moment, and then move both legs back together. Repeat on your left leg.  Many swim coaches recommend doing these three times each week, working up to 25 lunges per leg.  This is followed by leg stretching exercises.

Emily also recommends stretching and strengthening the arms, especially the triceps.  One way to do this is tricep dips. Sit down on the ground and extend your legs forward. Lean back, extending your arms behind you so that you are resting on your hands.  Use your arms to lift your seat off the floor.  Hold this for ten seconds before releasing.

Of course the best way to improve your breastroke is to just do it.  For example, Emily Emily says that she practices for 2 hours each day with her school swim team, and 1 whole hour of each practice is just all about doing the breastroke.  The more you do anything, the better you will be at it, she said.  During your practice, spend a certain amount of time on each aspect of this stroke. For example, try doing 10 length of just the kick (using a kickboard) or four lengths of the pull (the arms) can help strengthen weak spots while giving the other extremity a rest.

One aspect that Emily and other competitive racers focus on is the turn at the end of each length.  For the breastroke, it is critical that both hands and both legs touch the wall.  At that point, the swimmer should pull one arm back immediately in the other direction as the swimmer pushes off against the wall. When that push-off happens, hold your body as straight and streamlined as possible for a more powerful glide.

Just remember that while a strong push off is good, too much can be bad. Many swimmers have damaged their knees by working too hard when practicing the breastroke. Most of the force that occurs during the kick is done on the outside of the knees. This is why swimmers truly need to be aware of what their bodies are telling them. If you are beginning to feel pain, abstaining from heavy practice for a certain period of time might be necessary. In the interim, do stretches and strengthening exercises.  And while you are taking a break on the breastroke, there are other strokes you can continue to work on.

In the excitement of a race, it is essential to concentrate on your own efforts.  Prior to the race, be certain to stretch, and don’t lose your confidence or calm. After you’ve entered the water, ignore everything else. Don’t ever fall into the temptation to turn your head and see where your competitors are throughout the race. If you want to make your breastroke better, you’ll need to efficiently rehearse your fundamental movements. By practicing them wisely and taking breaks when your body tells you to, you will be well on your way to an advanced breastroke.

What separates Brendan Hansen (who at this writing has been called the fastest breaststroke swimmer in history), Michael Phelps and other Olympic and world class swimmers apart from the rest of us is their dedication to doing the basics over and over again until they do them correctly.

Jeremy Baker should know.  While he was growing up in Michigan he spent 16 years doing competitive swimming. His training began early, at the age of five, and won the all-state honors in competition for four years in a row after years of developing and practicing his skills. He continued to be competitively involved in college till he chose to follow a different path. He has kept his hand in the sport and now coaches other swimmers at the Troy Swim Club.

While the breaststroke was not his strongest stroke, Baker has plenty of advice for those who want to take their breaststroke to the next level.  According to Baker, you need to work to build strength which will, in turn, help you to become better at basic swimming skills. One of Baker’s recommendations is working on making your legs stronger, to kick harder, by doing exercises on land. According to Baker, there’s a myriad of machines that incorporate pulleys that help to make your legs stronger.

In fact, Baker adds, that the weight machines that really work the groin muscle help kicking strength even more, especially for what is known as the “frog kick”, which is used in the breaststroke. Other machines he recommends are leg extensions, squats and “anything that works the hip flexors.”

Another area that should be worked to improve performance includes the arms, doing exercises such as triceps kickbacks or bicep curls to build strength. And performing bench presses will go a long way toward strengthening the chest, Baker said.
If you are an advanced breaststroker, you’re probably wondering how often to work out. “At least three times a week,” Baker said.

However, there is a time and a place to do weight training.  Wayne A. McCauley, who is a former breaststroke champion as well as in the weeks leading up to a competition, many athletes are told by their coaches to slow down on their weight training exercises. However, his own personal method differs a bit.  He tailors his training depending on his vertical leap.  As McCauley has noted on “Getting Stronger For Faster Swimming,” his own website, he’s found that once he ceases his weight training a few weeks before his race, the improvement of his vertical leap rises some 6-10 inches! He’s of the opinion this is a great advantage both in his start and his turnovers compared to anyone who continued training with weights up to the race.

In addition, diet is also important when preparing for a race.  Most people have heard about the large amounts of food that competitive swimmers are known to eat, especially during a competition. The reason for this is that just 30 minutes of doing the breaststroke can burn as much as 300 calories. “Swimming can fix anything you eat,” as Baker puts it.

Unfortunately, there are always some swimmers that eat too much. Don’t forget about that rule your parents told you about waiting to swim for an hour after you’ve eaten. So don’t eat a seven course meal right before your advanced breaststroke race or you’ll sink like a stone and finish dead last.  Stay away from any carbonated liquids or energy drinks as well since they can creates a chemical imbalance in your body. Champion swimmers usually have coaches who encourage staying at no more than 3,000 calories, plus eating a lot of protein. For swimmers that want to learn how to move up to the highest levels of competitive breaststroke swimming, repetitive practice of swimming basics is the best way to train. Performance evaluation levels created by the National Safety Council have been listed in their “Learn to Swim Program” and can show you the difference in levels for pros and amateurs.

The Body: Amateur swimmers are allowed to bend their bodies while doing the breaststroke. Expert breaststrokers may not.

Feet: Novices have the choice to keep their feet together or not. Breaststrokers who are experts are not allowed to let legs and feet come apart and must maintain streamlining through the glide.

Arms:  Novice swimmers must have paired arm movements and the elbows must be bent.  However, in the case of expert breaststroke swimmers, the arms of the swimmer must never go wider than the width of their shoulders, while their elbows must also remain bent.

Breathing: Breathing patterns are not part of the evaluation for a novice, but expert swimmers are required to inhale at the water’s surface, as well as exhaling as they extend their arms while in the glide. Coordination: Novice swimmers are asked to do their best to coordinate the kick and pull, advanced swimmers have the options of alternating their kick-pull, but the guidelines set forth by National Safety Council for expert swimmers require “strong coordinated propulsion.”

The best way to hit your benchmarks is having a mental picture of exactly how the moves look. For example, Baker recalls the motion of a dolphin bobbing up and down through the water.  This helps with upper body motion.  When you can picture this movement in your head, you’ll think about lifting both shoulders and chest as you dive forward for each stroke.

For the kick, the best advice is to concentrate on having a streamlined position during the glide.  To get everything you can from the glide, hang on to it for a moment before you go with the following stroke. For anyone with a goal of being an advanced levels swimmer, Baker’s advice is always that they become a member of a Master’s swimming club.  U.S.  Masters Swimming (USMS) is currently listing over some 50,000 members at over 500 clubs all across the country. Adult swimmers that want to increase their skill level can join these clubs to participate in clinics, workout sessions and even competitions. According to its website, about 30 percent of USMS members compete regularly.  Another example is 7,0000 competitors showing up for a Master World Championship recently.

“You can’t beat a Masters Swim club,” Baker said, for getting everything you need to be an advanced level breaststroke swimmer.  Plus, you’ll get all the camaraderie and support from being with people who share your passion.

It’s always a challenge to make it to the upper levels of a particular sport. You need to work consistently to increase your overall body strength through regular practice and drive in order to achieve it. Another factor that swimmers need to take into consideration is the big role that genetics can play in relation to your body type, strength and ability to become a champion breaststroke swimmer. By paying close attention, and incorporating these tips, you can be sure to have the odds on your side.

Olympic swimmers, such as Michael Phelps and world-class swimmers, such as Brendan Hansen who is known as the fastest breastroke swimmer in history, have achieved such a high level of accomplishment in large part due to their dedication to regular training and repetition of the basic swimming fundamentals. Another swimmer that understands the meaning of dedication is Jeremy Baker. In his native state of Michigan, Jeremy swam competitively for sixteen years. Hitting the water as a 5 year old, he proceeded to develop skills that took him to receiving four consecutive years of all-state honors. He also competed at the college level until he decided it was time for other things.  However, swimming is still a part of his life, as he now works at the Troy Swim Club as a coach for other swimmers.

While the breastroke was not his strongest stroke, Baker has plenty of advice for those who want to take their breastroke to the next level.  According to Baker, you need to work to build strength which will, in turn, help you to become better at basic swimming skills.
In order to kick harder, Baker recommends doing exercises outside the pool to strengthen the legs.  He also says that weight machines that work on a system of pulleys are the best to use to make your legs stronger.

In fact, Baker adds, that the weight machines that really work the groin muscle help kicking strength even more, especially for what is known as the “frog kick”, which is used in the breastroke. Leg extensions, squats and any other type of exercise that will help to work your hip “flexors” are also helpful, according to Baker.

Another area that should be worked to improve performance includes the arms, doing exercises such as triceps kickbacks or bicep curls to build strength. Bench presses are another great exercise that should be added to your routine, as it will really help to strengthen your chest. One question that a lot of swimmers ask is how often they should be working out on weight machines. Jeremy Baker’s recommendation is, “Plan a minimum of 3 workouts each week.” For weight training, however, there are certain times and places that are more advantageous than others. According to former breastroke champion and master swimming coach Wayne A. McCauley, in the weeks leading up to a competition, many athletes are told by their coaches to slow down on their weight training exercises. But McCauley says he does things a bit differently. Instead of tapering down his training, he instead tailors his workout in relation to his vertical leap. As McCauley has noted on “Getting Stronger For Faster Swimming,” his own website, he’s found that once he ceases his weight training a few weeks before his race, the improvement of his vertical leap rises some 6-10 inches! He said this gives him an advantage in the start and during turns over swimmers who keep up weight training.

In addition, diet is also important when preparing for a race.  Competitive swimmers are well known for their ability to eat just about anything, and lots of it.  The reason for this is that just 30 minutes of doing the breastroke can burn as much as 300 calories. Jeremy puts it succinctly: “swimming fixes whatever you decide to eat.”  Nevertheless, swimmers have been known to go too far at times. That’s why there’s that old rule about not swimming for an hour after you eat.  So don’t eat a seven course meal right before your advanced breastroke race or you’ll sink like a stone and finish dead last.  Stay away from any carbonated liquids or energy drinks as well since they can creates a chemical imbalance in your body. Most coaches recommend elite swimmers stick to a 3,000 calorie diet that is heavy on protein.

In order to progress to the elite levels of breastroke competition, you should practice the fundamentals consistently until you perform them properly.  The National Safety Council has set performance evaluation benchmarks in its “Learn to Swim Program.” Here are the benchmarks that separate the amateurs from the pros:

Body: Beginning breastrokers are allow to let their bodies bend. Expert breastrokers may not.

Feet: Novices have the choice to keep their feet together or not. breastrokers who are experts are not allowed to let legs and feet come apart and must maintain streamlining through the glide.

Arms:  Novice swimmers must have paired arm movements and the elbows must be bent.   Expert breastrokers must have their elbows bent and their arms must go no wider than their shoulders.

The Breathing: While there is no evaluation or requirement regarding breathing patterns in amateur breastroke swimmers, expert breastroke swimmers are required to exhale at the point in which their arms are fully extended during the glide motion, and in order to inhale, they must have their mouths at the surface of the water.

Coordination:  Novice swimmers should try to coordinate their kick and pull; more advanced swimmers may alternate their kick and pull but expert breastroke swimmers must have “strong coordinated propulsion,” the National Safety Council’s guidelines say.

The best way to hit your benchmarks is having a mental picture of exactly how the moves look. For example, Baker recalls the motion of a dolphin bobbing up and down through the water.  This image helps him to think about his upper body motion. When you can picture this movement in your head, you’ll think about lifting both shoulders and chest as you dive forward for each stroke.

For the kick, the best advice is to concentrate on having a streamlined position during the glide.  You can get the most out of your glide if you hold the position for a second before you begin the next stroke in the pattern. Baker says that the best advice he can give to a swimmer that wants to achieve a more advanced level is to get involved with a Master swim club and become a member.  U.S.  Masters Swimming (USMS) currently has more than 500 clubs across the nation with more than 50,000 members.   These clubs offer workouts, competitions, and clinics for any adult swimmers who want to improve their swimming skills.  According to its website, about 30 percent of USMS members compete regularly.  Another example is 7,0000 competitors showing up for a Master World Championship recently.

If you are committed to doing whatever it takes to achieve the level of an advanced breastroke swimmer,” Jeremy Baker says, “there’s nothing better than a Masters Swim Club!” It’s also fun to have the support and friendship of people who have the same passion you do. It’s always a challenge to make it to the upper levels of a particular sport. It takes constant practice and a willingness to do whatever it takes to make your body as strong as possible.  Another factor that swimmers need to take into consideration is the big role that genetics can play in relation to your body type, strength and ability to become a champion breastroke swimmer. By paying close attention, and incorporating these tips, you can be sure to have the odds on your side.

It would be a good idea to have basic swimming lessons anyway, since swimming is one of those skills best taught by a live instructor. All instructors should have their certification through the American Red Cross or some other national authority on water safety. Though private swim instruction may be costly, it is optimal for mastering the breastroke, as the teacher will be able to devote substantial attention to your individual technique, instead of being distracted by keeping an eye of the form and safety of the rest of the class.

As an advanced beginning swimmer, I enjoyed learning the breastroke. It is now the stroke I use the most. This is how I was taught the stroke. Review the instructions, and then attempt them while on the floor so that you have a feel for the proper technique prior to entering the water. It’s generally best to learn the kick first, then move onto the arms. After you have learned them individually, they can be brought together.

The Frog Kick

1. Lie face down on the ground or on an armless chair, stool or bench.

2. Bring both knees upwards to the chest.

3. Imagine a frog, now, kick your legs out to each side, as wide as you are able, then, move them in an arc until they are back together and straight behind you. This movement should be sharp and smooth.

4. Anyone experiencing difficulty with the kick should try standing while grasping a chair with the right hand. Raise your left knee as high as you can get it, to your chest if possible, then circle that knee outward. The left knee will be splayed leftward. Hold and then lower your leg. Repeat on the right side. This exercise is designed to help you get familiar with the feeling of having your legs wide open to the sides. Before too long, you will be able to coordinate these movements.

Learning the Arm Movement

5. While you are still lying face down on the ground or any of the other options, bring your hands to your chest, now hold them in the prayer position, with your palms together and your thumbs up.

6. Keeping those palms together, you’ll need to extend your arms above your head, this is very similar to the exalted warrior pose, if you are familiar with yoga. Now you’ll hold this pose a moment so that you’ll be able to learn it, as this will be part of your glide when you actually do the breastroke.

7. Move the palms in an outward direction away from each other. Quickly and smoothly push your arms to your sides.

8. Just as your arms reach your sides move your hands and forearms upwards so they come back into the prayer position against your chest.

Combining the Two

9. Lie face down on the stool. Draw both legs and both hands as near to the chest area as you can as indicated above.

10. While you are kicking out with your legs, being a frog, bring your hands up into the exalted warrior position listed in number six.

11. Now that your legs have reached the prone position, long and straight out behind you, now hold slightly and bring your arms down and around as described above. When the arms are in their downward motion, draw the head and chest upward, in order to simulate the necessary breathing technique.

12. Next, bring your knees and your hands to your chest and get ready to do the next stroke. As I began to attempt the breastroke, I initially found it difficult to do the arm and leg movements simultaneously. Therefore, my instructor suggested I use a stool to simulate the movements. Your teacher can help you get the correct positions so you will know what they feel like.

The real thing, in the water

Now that you are familiar and comfortable with these movements on dry land, you’re now ready to try them out in a pool. You may want to warm up by doing that standing leg rotation exercise we did earlier. That way, you will know what type of feeling to expect from the kicking movement once you enter the water.

13. Start with some easy floating and perhaps some freestyle swimming in order to get acclimated and at ease with being in the water.

14. Grab the side deck and work on your leg kicks.

15. Once you are ready, take a paddle board to help with kick practice: Begin by keeping your head above water. Then practice them with your face in the water and your arms extended above your head (similar to the exalted warrior pose described earlier.) This will help you feel the glide, the portion of the breastroke where you will get the most power.

16. Once you feel satisfied with your kicking ability, and the teacher is pleased with your movement and form, try to complete the arm movements while standing still. As your arms swing down to your sides, raise your chest to practice taking a breath.

17. When you believe you have learned each of these motions, you are ready to bring them into a unified stroke. Initially, I found this difficult, though my teacher suggested that I envision myself as a dolphin projecting itself from the sea. This is what aided me in coordinating my arm motions and my breathing as well.

The hardest part of the breastroke is learning how to time the movements. You propel yourself most forcefully during the glide segment of the stroke. Although the motions will slow you down a bit, the trick to this is to glide forward as far as you can before you begin your next stroke. If you are looking to swim the breastroke faster, that is covered in our next article, as it is a skill that is for the intermediate swimmer.

That’s right: As the old joke goes, “Practice. Practice. Practice.”

What separates Brendan Hansen (who at this writing has been called the fastest breastroke swimmer in history), Michael Phelps and other Olympic and world class swimmers apart from the rest of us is their dedication to doing the basics over and over again until they do them correctly.

Jeremy should know. He was a competitive swimmer for 16 years in his native Michigan. Starting from the age of 5, he continued to hone his skills until he achieved all-state honors four years in a row. He also competed at the college level until he decided it was time for other things. He has kept his hand in the sport and now coaches other swimmers at the Troy Swim Club.

While the breastroke was not his strongest stroke, Jeremy has plenty of advice for those who want to take their breastroke to the next level. Essentially it’s a matter of building strength in order to do the fundamentals even better.

“Basically you want to kick harder in order to get in front of the bow,” he explained.

In order to kick harder, Jeremy recommends doing exercises outside the pool to strengthen the legs. Jeremy said there are a variety of weight machines that use pulleys to strengthen the legs.

“The ones that push the groin are really good for that,” he said, because the groin is used so much during the “frog kick” portion of the stroke. Other machines he recommends are leg extensions, squats and “anything that works the hip flexors.”

Arm work is important too, so biceps curls and triceps kickbacks are not a bad idea. And performing bench presses will go a long way toward strengthening the chest, Jeremy said.

How often should an advanced breastroker work on weight machines? “At least three times a week,” Jeremy said.
However, there is a time and a place to do weight training. Master swimming coach and former breastroke champion Wayne A. McCauley said many coaches tell their athletes to taper down their weight training in the weeks leading up to a race. However, his own personal method differs a bit. He tailors his training depending on his vertical leap. According to his website “Getting Stronger for Faster Swimming,” McCauley notes that his vertical leap improves 6 to 10 inches when he quits weight training in the weeks before a race. He said this gives him an advantage in the start and during the breastroke turn over swimmers who keep up weight training.

In addition, diet is also important when preparing for a race. Competitive swimmers are well known for their ability to eat just about anything, and lots of it. After all, a half-hour of the breastroke burns more than 300 calories on average. “Swimming can fix anything you eat,” as Jeremy puts it.

However, even swimmers can overdo it. That’s why there’s that old rule about not swimming for an hour after you eat. So don’t eat a seven course meal right before your advanced breastroke race or you’ll sink like a stone and finish dead last. Nor should you guzzle down energy drinks or soda as they will interfere with your body’s chemical balance. Most coaches recommend elite swimmers stick to a 3,000 calorie diet that is heavy on protein.

In order to progress to the elite levels of breastroke competition, you should practice the fundamentals consistently until you perform them properly. The National Safety Council has set performance evaluation benchmarks in its “Learn to Swim Program.” Here are the benchmarks that separate the amateurs from the pros:

Body: Novices breastrokers may bend their bodies. Expert breastrokers may not.

Feet: Novices may or may not have their feet together. Expert breastrokers must have their feet and legs together and streamlined during the glide.

Arms: Novice swimmers must have paired arm movements and the elbows must be bent. Expert breastrokers must have their elbows bent and their arms must go no wider than their shoulders.

Breathing: Novice swimmers are not evaluated for their breathing pattern but expert breastroke swimmers must have their mouths at the water’s surface to inhale and they must exhale when their arms are extended during the breastroke glide.

Coordination: Novice swimmers should try to coordinate their kick and pull; more advanced swimmers may alternate their kick and pull but expert breastroke swimmers must have “strong coordinated propulsion,” the National Safety Council’s guidelines say.

The secret toward achieving these benchmarks is to give yourself pictures of what the moves look like. For example, Jeremy recalls the motion of a dolphin bobbing up and down through the water. This helps with upper body motion. Picturing this will help you to lift your chest and shoulders and dive forward on each stroke.

For the breastroke kick, the best advice is to concentrate on having a streamlined position during the glide. Hold it for a second to get the most out of the glide before starting the next stroke.

By far the strongest advice Jeremy gives those who want to be advanced level swimmers is to join a Master’s swim club. U.S. Masters Swimming (USMS) currently has more than 500 clubs across the nation with more than 50,000 members. These clubs offer workouts, competitions, and clinics for any adult swimmers who want to improve their swimming skills. According to its website, about 30 percent of USMS members compete regularly. The recent Masters World Championship had more than 7,000 participants.

“You can’t beat a Masters Swim club,” Jeremy said, for getting everything you need to be an advanced level breastroke swimmer. Plus, you’ll get all the camaraderie and support from being with people who share your passion.

Getting to the elite group of any sport is a challenge. It takes constant practice and a willingness to do whatever it takes to make your body as strong as possible. In addition, genetics play a huge factor in swimming success: your body may or not be built for a breastroke champion. However, by following these tips, you can certainly swing the odds in your favor.\

The main force forward during the breastroke is generated by gliding. At this point, the arms and legs of the swimmer should be held together tight at the end of each stroke. Swimmers should workout to strengthen their legs in order to get a more powerful kick, which will result in a much more powerful glide during the stroke. Emily said a great way to strengthen the legs is to stretch them.
She says you should hold each leg for a period of 10-seconds, release and then stretch the other leg. For each subsequent stretch, try to stretch further and for a longer amount of time.”

Stretch bands can also be helpful to increase strength and speed. When you perform your stretching exercises, wrap the bands around your legs. Try wrapping bands around your ankles and tying each end of these bands together. You can do this at the edge of the pool by sitting down and stretching your legs in opposite directions. Repeat as long as it feels comfortable to you.

You can use the bands in the water too. Tie each end of these bands together, and the other end around the thighs or ankles. For this exercise you should use a kickboard as you try to move your legs. Doing this exercise in the water will not just add strength to your legs, it will also help you to work on and perfect your kicking motion. Beginners to the breastroke will generally use a fairly wide kick as they learn how to properly do the motion. Competitive swimmers at the intermediate level, however, do not use a wide kick because it can add resistance as they move to the next stroke. When your kick is more narrow, each subsequent stroke will have less resistance working against it.
As Emily said, leg strength is very important in improving your breastroke. The lunge is another exercise that can be used effectively to strengthen your legs. To complete a lunge, stand up tall and then move your right leg forward as you lean into the move until your right knee is at a 90-degree angle. Hold the position, then rise up and return again to the tall standing position. Repeat this with your other leg. Most swimming experts feel that performing this routine 25 times per leg, three times per week is advisable. This is followed by leg stretching exercises. Emily has also recommended improving the strength of one’s arms – mostly notably, the triceps. You can do an exercise called a “triceps dip” that requires you to begin by sitting with your legs in front of you on the floor. Now, lean your body backwards and extend your arms backward, resting your body’s weight on them. Next, push yourself off of the ground with your arms. Hold for a count of 10 and release.
Some experts believe, however, that the best exercise you can do that will help you to improve your breastroke is the breastroke. Emily practices swimming with her high school swim team two hours each day, one hour of which is devoted to the breastroke. The more you do anything, the better you will be at it, she said. During your practice, spend a certain amount of time on each aspect of this stroke. For example, try doing 10 length of just the kick (using a kickboard) or four lengths of the pull (the arms) can help strengthen weak spots while giving the other extremity a rest.

One aspect that Emily and other competitive racers focus on is the turn at the end of each length. For example, in the breastroke it is essential that both legs and both hands touch the wall during the turn. Immediately after contact, push an arm towards your new direction as you are propelling yourself from the wall. Once you’ve pushed off, keep your body in a streamlined, straight position as best as you can in order to keep your glide going.
However, too much of anything is not good for you. There are countless stories of swimmers who injured their knees from overdoing it on the breastroke. The outer angles of your knees receive the greatest amount of force during your kicks. Thus competitive swimmers, such as Emily, learn to listen to their bodies: If it starts to hurt, it’s time to take a break from the breastroke for a while, even a month or two. In the interim, do stretches and strengthening exercises. And while you are taking a break on the breastroke, there are other strokes you can continue to work on. During the course of a race, it’s important to focus on yourself. Prior to the race, be certain to stretch, and don’t lose your confidence or calm. Once you’re in the water, don’t pay attention to what’s going on elsewhere. Don’t ever fall into the temptation to turn your head and see where your competitors are throughout the race.
Improving your breastroke is largely a matter of practicing the fundamentals as efficiently as possible. By practicing them wisely and taking breaks when your body tells you to, you will be well on your way to an advanced breastroke.

Breastroke Pull

Here is a video referring to the breastroke pull.

This one highlights some good breastroke drills to better yoru pull.

Breastroke Kick

A video about the breastroke kick.

here is a video hightlighting with some breastroke drills for the kick.

Breastroke Turn

Here is a video about the breastroke turn.

Breastroke Glide

Here is a video talking about the breastroke glide.

The way I learned this stroke.

Review the instructions, and then attempt them while on the floor so that you have a feel for the proper technique prior to entering the water. It is wise to master kicking initially, followed by the arm movements. After you feel that you can do both comfortably, that’s when its time to combine the two.

Learning the Breastroke Kick

1. We start by lying face down on the floor or ground, or on a armless chair, stool or even a bench.

2. Bring both knees upwards to the chest.

3. At this stage, imagine the form of a frog: kick both legs out to each side as broadly as possible, and then shift them into an arc to the point at which they are back together and directly behind you. You should concentrate on making this movement sharp and smooth.

4. If you are having trouble with the kick, try this exercise; Stand, holding onto a chair with your right hand. Then, draw the left knee upward to the chest and arc the knee in an outward direction. The left knee will be splayed leftward. Hold steady, and then drop the leg back down. Next, you will repeat this same exercise on the right side. This exercise is designed to help you get familiar with the feeling of having your legs wide open to the sides. Before too long, you will be able to coordinate these movements.

Learning the Breastroke Pull (Arm movements)

5. While in the prostrate position over an armless chair, bench or stool, draw both hands into the chest in a prayer-like posture, with palms joined and thumbs pointing upward.

6. Keeping those palms together, you’ll need to extend your arms above your head, this is very similar to the exalted warrior pose, if you are familiar with yoga. Now you’ll hold this pose a moment so that you’ll be able to learn it, as this will be part of your glide when you actually do the breastroke.

7. Move the palms in an outward direction away from each other. Rapidly and fluidly send the arms outward to each side.

8. As both arms move toward each side, raise the hands and forearms back up, returning to the prayer-like pose at the chest level. Combining the TWO

9. Remain lying face down on the stool. Draw both legs and both hands as near to the chest area as you can as indicated above.

10. While you are kicking out with your legs, being a frog, bring your hands up into the exalted warrior position listed in number six.

11. Now that your legs have reached the prone position, long and straight out behind you, now hold slightly and bring your arms down and around as described above. Now, as your arms are moving downward, raise your head and chest slightly, to copy the movement you’ll require to be able to breath.

12. Draw both the hands and knees up to the chest area in order to prepare for the next sequence of movements. It was difficult for me to coordinate the arm movements and the leg movements when I was first learning the breastroke. For this reason, my instructor had me practicing on a stool before we even hit the water. A good instructor will be able to assist you in mastering the necessary movements so that you will be prepared to try them in the water. The real thing, in the water

Now that you are familiar and comfortable with these movements on dry land, you’re now ready to try them out in a pool. You may consider doing a little warm up exercise, the standing leg exercise we did earlier would be great. This will reinforce the sensation of what the kick will feel like once you hit the water.

13. You should do some warm ups with floats and possibly some freestyle or backstroke swimming until you feel loosened up and comfortable in the water.
14. Grab the side deck and work on your leg kicks.

15. Now that you’re a bit more comfortable, use a paddle board and practice your kicks; the first step is with your head out of the water. Next, you’ll practice the kicks with your face in the water and your arms extended above your head, similar to the exalted warrior pose we mentioned earlier, and this will aid you in feeling the glide, the portion of the breastroke that gives you the most power.

16. Now that you are comfortable with the kick portion, your instructor ensures that your movements are correct, start practicing the arm movement while standing. When your arms move downward to each side, lift your chest as a way of simulating your breathing motions.

17. When you believe you have learned each of these motions, you are ready to bring them into a unified stroke. Initially, I found this difficult, though my teacher suggested that I envision myself as a dolphin projecting itself from the sea. This was very useful in assisting me with putting the arm movements and breathing techniques together.

The most difficult element of the breastroke is perfecting the timing. The part of the breastroke in which you move forward the most is the glide portion of the stroke. The key is to glide in a forward direction with as much force as you can prior to beginning the next set of movements, because they tend to slow you down somewhat. Intermediate swimmers will likely want to learn how to do a faster breastroke, which is something we will tackle elsewhere.

The first thing you need to do is to make sure you are doing the breastroke correctly. Check with a certified swimming instructor or coach to make sure you are doing the moves properly. He or she can point out the tiny errors that could be holding you back.
Emily is a 16-year-old competitive swimmer in Michigan. She holds the school record in the 100 meter breastroke. She said many swimmers are a bit sloppy in their movements.

“In the pull, they need to keep the elbows out to the side,” Emily said. “When the arms are in to the chest, keep those elbows out there. It will give you the momentum to push forward with the next stroke.” At this point your shoulders should be out of the water.
Likewise, Emily said intermediate breastrokers can get a little lazy with the feet.
“With the kick, you need to get your ankles to your hips so your legs can come up to the side of you,” she said. “The better you do this, the faster you will be.”
The power to move forward in the breastroke comes from the glide. The glide comes at the end of each stroke and at that point your arms and legs should be tight together. In order to have a more powerful glide, it is essential to strengthen the legs for a more powerful breastroke kick. Emily said a great way to strengthen the legs is to stretch them.
“Stand and pull your leg up higher,” she said. “Hold it for 10 seconds and then release it to do the other leg. Every time you do it, try to get it higher.”
Another trick to increase your speed is to use stretch bands. Wrap them around your legs and perform stretching exercises. For example, tie the ends of the band together and then wrap it around the ankles. If working outside the pool, sit down and try stretching your legs apart. Repeat as long as it feels comfortable to you.
You can use the bands in the water too. Again, tie the ends together and wrap it either around your ankles or around your thighs. Use a kickboard to practice the leg motion. The beauty of doing these exercises in the water is that not only will they strengthen your legs; it will also help you perfect your kick.
When you are learning the breastroke a wide kick is good so that your legs learn the motion properly. However, a wide kick is not so good for competitive swimmers because the wide leg provides resistance to the next stroke. By narrowing the kick, there is less resistance and so you will go further on each stroke.
As Emily said, leg strength is very important in improving your breastroke. Another exercise you can do to strengthen the legs is the lunge. Stand tall, then lunge forward with your right leg and lower your body down so your right knee is at a 90 degree angle. Pause, rise up and bring your legs together into a standing position. Repeat on your left leg. Many swim coaches recommend doing these three times each week, working up to 25 lunges per leg. Follow with leg stretches.
Emily also recommends stretching and strengthening the arms, especially the triceps. Triceps dips are excellent exercises to do just that: Sit on the floor with your legs in front of you. Lean back, extending your arms behind you so that you are resting on your hands. Use your arms to lift your seat off the floor. Hold for a count of 10 and release.
Of course the best way to improve your breastroke is to just do it. Emily practices swimming with her high school swim team two hours each day, one hour of which is devoted to the breastroke. The more you do anything, the better you will be at it, she said. You can break down your practice to concentrate on various components. For example, try doing 10 length of just the kick (using a kickboard) or four lengths of the breastroke pull (the arms) can help strengthen weak spots while giving the other extremity a rest.
One aspect that Emily and other competitive racers focus on is the breastroke turn at the end of each length. For the breastroke, it is critical that both hands and both legs touch the wall. Once they have, immediately pull one arm back in the opposite direction as you push off the wall. When that push-off happens, hold your body as straight and streamlined as possible for a more powerful breastroke glide.
However, too much of anything is not good for you. There are countless stories of swimmers who injured their knees from overdoing it on the breastroke. This is because the force of the kick occurs on the outer side of the knees. Thus competitive swimmers, such as Emily, learn to listen to their bodies: If it starts to hurt, it’s time to take a break from the breastroke for a while, even a month or two. In the interim, do stretches and strengthening exercises. There are always other swimming strokes to focus on.
In the excitement of a race, it is essential to concentrate on your own efforts. Make sure you stretch before the race and try to stay relaxed and confident. Once you’re in the water, don’t pay attention to what’s going on elsewhere. Concentrate on your own race and above all don’t turn your head to see where the other racers are.
Improving your breastroke is largely a matter of practicing the fundamentals as efficiently as possible. By practicing them wisely and taking breaks when your body tells you to, you will be well on your way to an advanced breastroke.