Swimming
Breaststroke Breakout
The breaststroke breakout links an underwater pullout to surface swimming. It develops a streamlined body position and coordination between the pull, kick, and first surface stroke.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Higher injury risk
- Rest 45 sec
How to do it
- Place your feet against the pool wall with your body facing down the lane.
- Push off underwater with your arms extended overhead and hands stacked.
- Pull both hands back to your thighs in one continuous sweep.
- Slide your hands forward close to your body into full extension.
- Draw your heels toward your hips for the breaststroke kick.
- Sweep your feet outward and backward to propel yourself toward the surface.
- Begin your first surface arm pull as you approach the surface.
- Break the surface with your head before your hands turn inward.
Form cues
- Keep your neck long.
- Finish the kick with feet together.
- Breathe out gently as you rise.
Common mistakes
- Lifting your chin to surfaceAngle your whole body gradually upward rather than bending your neck to reach air.
- Gliding until you stallStart the next movement while you still have forward momentum.
- Taking an extra underwater pullUse only one full pull to the thighs; the next pull must bring you into surface swimming.
Safety
Extending the underwater phase when you need air can lead to loss of consciousness and drowning. Fatigue or poor timing can make it harder to reach the surface comfortably.
- Practice in a lifeguarded pool with another person directly observing your attempts.
- Check water depth and leave enough space to avoid the swimmer ahead.
- Never hyperventilate or compete for underwater distance.
- Surface immediately if you need air or feel dizzy; stop the drill if you develop pain or breathing distress.
If you cannot swim breaststroke comfortably, learn the surface stroke before attempting underwater pullouts.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pool Lane Line (optional)
Sets and reps
- Sets
- 4–6
- Target
- 10–15 meters
- Rest
- 45 sec
Perform one short pullout and breakout per repeat, covering the remaining distance with easy surface swimming.