Swimming
Breaststroke Pullout
The breaststroke pullout is the underwater sequence after a wall push-off or start. It develops streamlined swimming, pull-and-kick coordination, and a controlled transition to surface breaststroke.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Higher injury risk
- Rest 45 sec
How to do it
- Push off the wall face down with your hands stacked overhead and your arms beside your ears.
- Glide briefly in this streamlined position.
- Perform one small dolphin kick before starting your arm pull.
- Sweep your hands outward and back to your thighs.
- Recover your hands forward close beneath your body into an overhead reach.
- Perform one breaststroke kick as your arms finish reaching forward.
- Begin your next breaststroke arm pull while traveling toward the surface.
- Bring your head above the surface before your hands turn inward at the widest point of this second arm pull.
Form cues
- Keep your ribs tucked.
- Keep your neck long.
- Finish the breaststroke kick with feet together.
Common mistakes
- Gliding until you stallStart the next action before your forward speed drops noticeably.
- Oversized dolphin kickUse a compact wave from your trunk rather than a large knee-driven kick.
- Recovering with wide elbowsDraw your elbows toward your ribs during the forward hand recovery to reduce drag.
- Pushing off too deepChoose a shallow underwater path so you can reach the surface without a steep upward movement.
Safety
Extending or repeatedly forcing the underwater phase can cause loss of consciousness and drowning, especially after hyperventilation or with fatigue. A poorly directed push-off can also cause a collision with the bottom or another swimmer.
- Practice only in a lifeguarded pool with someone directly observing your underwater attempts.
- Check the water depth and leave clear space ahead before pushing off.
- Breathe normally between attempts; never hyperventilate or compete for underwater distance.
- Surface immediately when you need air, and end the drill if you feel dizzy, distressed, or unusually breathless.
If you cannot comfortably swim breaststroke at the surface, practice that first rather than adding an underwater pullout.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pool Lane Line (optional)
Sets and reps
- Sets
- 4–6
- Target
- 25 meters
- Rest
- 45 sec
Use one pullout after the wall push-off, swimming the remaining distance at the surface rather than timing your breath hold.