Swimming
Breaststroke Flutter Kick Drill
The breaststroke flutter kick drill pairs breaststroke arm pulls with a continuous flutter kick. It develops pull technique and breathing timing without using the breaststroke leg action.
- Intermediate
- Moderate injury risk
- Rest 30 sec
How to do it
- Push off the wall face down with your arms extended ahead.
- Start a small, continuous alternating flutter kick.
- Sweep your hands outward slightly beyond shoulder width.
- Bend your elbows to angle your forearms downward.
- Sweep your hands inward beneath your upper chest, allowing your chest to rise slightly.
- Reach your hands forward together just beneath the surface.
- Return your face to the water between your extended arms.
Form cues
- Exhale while your face is underwater.
- Inhale during the inward sweep.
- Kick from your hips.
- Keep your shoulders away from your ears.
Common mistakes
- Pulling back toward your hipsFinish the inward sweep beneath your chest rather than driving your hands behind your shoulders.
- Pausing the kick during the pullMaintain the same gentle kicking rhythm throughout the arm cycle.
- Holding your head upLet your head follow your chest's rise instead of craning your neck to keep your mouth above water.
Safety
Unfamiliar breathing timing or fatigue can cause you to inhale water and become distressed. Forceful pulls or repeatedly craning your neck can irritate your shoulders or neck.
- Practice in a lifeguarded pool with a clear lane.
- Begin with a distance you can comfortably swim without this drill.
- Stop at the wall before fatigue disrupts your breathing or coordination.
- Stop the drill if pulling causes pain.
If you cannot comfortably swim with your face in the water, practice basic swimming first; seek advice from a physiotherapist before trying this drill with ongoing shoulder or neck pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pool Lane Line (optional)
Sets and reps
- Sets
- 4–6
- Target
- 25–50 meters
- Rest
- 30 sec
Use a relaxed pace; record elapsed time without trying to beat it.