Swimming
Breaststroke with Snorkel
Breaststroke with Snorkel is a swimming drill that lets you practice pull–kick–glide timing without lifting your head to breathe. It develops coordinated arm and leg propulsion through the water.
- Intermediate
- Moderate injury risk
- Rest 30 sec
How to do it
- Fit a center-mounted swim snorkel securely while standing at the wall.
- Float face down with your arms extended forward.
- Sweep your hands outward with your palms angled slightly outward.
- Sweep your hands inward beneath your chin with your elbows bent.
- Draw your heels toward your buttocks with your feet flexed outward.
- Reach your hands forward into a long, narrow position.
- Whip your feet backward and together until your legs are straight.
- Glide briefly with your arms extended before starting the next stroke.
Form cues
- Look toward the pool bottom.
- Breathe steadily through the snorkel.
- Keep your knees about hip-width apart.
- Keep your elbows above your hands.
Common mistakes
- Oversized arm sweepUse a compact pull rather than spreading your arms as wide as possible.
- Pausing with heels tuckedMove smoothly from heel recovery into the kick to avoid creating extra drag.
- Holding the torso rigidAllow your chest to rise and settle gently with the stroke instead of forcing your whole body to stay flat.
Safety
Water entering the snorkel can disrupt breathing, and fatigue or panic can create a drowning risk. Forceful kicks with excessive knee spread can strain the knees.
- Use a lifeguarded pool and stay within a distance you can swim comfortably without the snorkel.
- Practice clearing the snorkel and removing its mouthpiece while holding the wall before swimming.
- Keep the kick gentle while learning; do not force your feet farther outward than comfortable.
- Stop for knee pain, dizziness, or breathing difficulty; take support at the wall or lane line and signal for help if needed.
If you are not comfortable swimming face down, practice snorkel use in standing depth first; seek professional advice for existing knee problems or breathing conditions.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pool Lane Line (optional)
- Swim Snorkel
Sets and reps
- Sets
- 4–6
- Target
- 25–50 meters
- Rest
- 30 sec
Use an easy pace and choose a distance you can complete without losing stroke timing.