Conditioning · Swimming
Breaststroke
Breaststroke is a swimming stroke that pairs a sweeping arm pull with a whip kick and glide. It builds aerobic endurance while working your legs, chest, and back.
- Intermediate
- Moderate injury risk
- Rest 30 sec
How to do it
- Push off the wall face down with your arms extended overhead.
- Sweep your hands outward slightly beyond shoulder width.
- Sweep your hands inward toward your upper chest with your elbows bent.
- Draw your heels toward your buttocks with your knees about hip-width apart.
- Reach your arms forward to full extension.
- Turn your feet outward to prepare for the kick.
- Whip your feet backward in a curved path to finish with straight legs together.
- Glide briefly in a long, extended position before starting the next pull.
Form cues
- Inhale during the pull; exhale underwater.
- Let your chest lift your head.
- Keep your hips near the surface.
- Finish reaching before the kick drives you.
Common mistakes
- Pulling past your shouldersRedirect your hands inward before your elbows travel behind your shoulder line.
- Drawing your knees under your bellyKeep your thighs roughly aligned with your torso as your heels recover.
- Rushing into the next strokeLet each kick carry you forward before beginning another arm pull.
Safety
A forceful, overly wide kick can strain your knees or groin, while holding your head up can irritate your neck. Fatigue or poor water confidence can make it difficult to keep your airway clear, creating a drowning risk.
- Use a lifeguarded pool; never swim alone.
- If you cannot float or recover to standing confidently, learn those skills in supervised shallow water before attempting lengths.
- Build distance gradually from short repeats you can complete comfortably.
- Stop at the nearest safe support if you develop pain, dizziness, or difficulty breathing.
If you have ongoing knee, groin, neck, or shoulder pain, ask a physiotherapist or doctor whether this stroke needs modification.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pool Lane Line (optional)
Sets and reps
- Sets
- 4–6
- Target
- 25–50 meters
- Rest
- 30 sec
Swim at an easy pace, prioritizing smooth coordination over speed.