Drill to Perfect Breaststroke Timing

Breaststroke is sometimes referred to as more art than science. As with dancers, breaststrokers are said to be “born not made.” Indeed, both breaststroke and dancing require a sense of timing that can be elusive for some.

But swimmers who don’t feel like they’re “a natural” at breaststroke can improve their timing to become better breaststrokers. 

This add-a-kick drill is one way to work on improving your timing in breaststroke. 

The drill works by adding a second kick to your stroke cycle, which effectively links the kick to the pull to help with your breaststroke timing. Although it’s like the widely used two-kicks-one-pull drill, the sequencing and thought process here are a little different. 

To complete the drill, push off from the wall face-down in a streamline position. With your arms extended above your head, take a quick breaststroke kick. Then, take a fast pull followed immediately by a quick kick. Then glide until you feel yourself slowing down. Repeat this sequence as you travel down the pool. 

Getting the sequencing right is important, but there are four other things to focus on during this drill that will improve your breaststroke timing:

1. Moving the hands and feet quickly. Shoot for quick hands and feet every time you move.
2. Extending the glide. The glide is such an important aspect of breaststroke swimming—you should aim to hold it a little longer than might feel comfortable to really capitalize on the momentum you get from each stroke. 
3. Keeping the head and eyes down during the glide. Resist the urge to lift your head or look forward as you glide—the more streamlined you are, the more distance you’ll get out of each stroke. 
4. Riding the glide. Again, ride that glide as long as you can to feel how your body moves through the water, and feel how to get as much distance as you can out of each stroke.