The Breast-Stroke

The standard Breast-Stroke (Breastroke) may be described as an endurance

stroke. It's fairly fast yet offers swimmers two major benefits; they can see
where they are going; and it can be swum long distances without suffering
great fatigue. For these reasons it's a good stroke for lifeguards. It's
important for guards to keep an eye on drowning victims or where a victim
was last seen. If a boat is used to get there, the rescuer may have to search
both over and underwater to find someone and in most cases the Breastroke
is used. Of course, in pool facilities or small swimming areas where victims
are easier to locate, guards swim the faster Front Crawl. The Lifesaving
Stroke, a type of sidestroke, is used only for physically bringing victims to
safety.

Many swimmers prefer the Breastroke because it doesn't involve total face
immersion nor require precise rhythmic breathing. The breathing is very
natural. When arms pull back, the chest partially rises above water level
and a breath is taken. It's as simple as that. However, the Breastroke is not
an easy stroke to learn because coordinating the arm stroke with the kick
and glide is somewhat tricky. The Inverted Breast-Stroke is easier because
swimmers are on their backs. Swimming with the face partially under
water, however, involves taking a breath at a specific moment and therefore
requires defined synchronization.

The Breastroke utilizes shoulder muscles to a great extent, including the

shoulder rotators. The kick works upper thigh muscles and knees. Unlike
the Inverted Breast-Stroke, a regular breastroke begins with a push off the
side and a long underwater glide. Arms pull the body upward for a breath,
then shoot out in front for another glide. When the stroke begins its circular
motion, legs begin the kick. As with the inverted version, when arms are
extended together, legs are also straight and together for the glide.

PROGRESSIONS FOR THE BREAST-STROKE

(Also study illustration.)

NOTE: The underwater glide is only performed at each end of the pool
when pushing off the side. All other glides are above water.

The Underwater Glide

1--At shallow end, stand with back against pool side.

2--Lift one foot and place against pool side.

3--Bend forward with arms outstretched and hands slightly arched, fingers
pointing downward.
4--Lie head and chest atop water.

5--With face in water, bend down head and slowly push off side as legs
straighten. KEEP HEAD DOWN.

6--Glide underwater one full body length or until a breath is needed.

7--To surface, lift head up and pull back arms. Stand.

8--Return to side of pool and repeat underwater glide at least 5 X or until

mastered.

The Arm stroke (May also be practiced on deck.)

1--In water, stand at chest height, (stoop or kneel down if necessary,) with
arms partially underwater.

2--Extend arms forward--palms touching each other.

3--With arms fully extended turn palms outward so that backs of fingers
touch.

4--Bend elbows and pull arms away outwardly, forming a small circle.

5--Bring elbows back toward chest.

6--With elbows close together and in front of chest let palms touch once
again.

7--With palms touching, extend arms forward.

8--Repeat stroke at least 6 X in succession or until mastered.

The Glide With Arm stroke

1--Standing at shallow end and facing pool, place foot against wall.

2--Take a deep breath and review glide alone, 3 or more X.

3--Perform glide again but this time when breath is needed, surface and
perform the arm stroke.

4--As arms pull back, lift up head and chest.

5--Take a breath. Lower half of face may be under water.

6--As another stroke is taken water level may be above eyes but must not
cover the head.

7--Arms come together in front of chest.

8--With head down again, extend arms and glide. Repeat 3 thru 8 until
mastered.

The Breastroke Kick

By now you should be adept at performing this kick as it's the same kick
for the Elementary Backstroke and the Inverted Breast-Stroke. The only
difficulty you may have with the kick is where and when to use it.

Up to this point you've been performing the Breastroke sequences using

either an up and down kick or no kick at all. This time you will add the
kick.

The Glide, Arm stroke and the Breastroke Kick

1--For warmup, practice the glide with arm stroke several X.

2--Begin with an underwater glide from side of pool.

3--While pulling back arms and lifting head up to breathe, draw up legs,
knees pointing inward.

4--Perform circle position with lower legs.

5--When arms extend forward, rapidly close legs together and glide.

6--Body should be straight with arms forward and legs together during the
glide.

7--Repeat from 2 thru 6 at least 5 X or until mastered.

8--Perform breast-stroke continuously for at least thirty feet.

REMEMBER: Do not swim in water over your head until the Breast-
Stroke is mastered. If you accidentally move into deep water and are
unable to maintain this stroke, immediately turn over onto your back.
Simply float, or swim either the Elementary Back-stroke or Inverted
Breast-Stroke to the side or to shallow water. There is no need to panic.

FREQUENT PROBLEMS WITH THE BREASTROKE

1--Lack of Forward Momentum This is due to all or one of several errors.

First, the glide may be too short. It's imperative to have a long glide. It's a
new beginning for the stroke and kick after each glide. Count to three
before executing an arm pull and kick. Another aid is a kickboard. Float
with arms extended while holding onto the kickboard with elbows straight
and head down. Perform the kick, then glide. This helps in acquiring a
rhythm. After you kick and glide for thirty or forty feet perfectly, add the
arm stroke. Correct timing for the stroke will then become automatic.

Lack of momentum may also be due to an ineffectual kick. While

concentrating on other aspects of the breast-stroke, it's easy to forget the
kick. Make sure you are performing a hard, strong kick when legs come
together prior to the glide.

A third problem is in executing one or more of the moves at the wrong

time. If arms push ahead for the glide while the head and chest are raised
high, it will slow you down. It's acceptable to have eyes and nose above
water if preferred but head and chest must be lowered during the glide. The
kick's timing may also be wrong. If the kick finishes too soon--before the
arms pull back; or too late--after the arms have been extended for several
seconds it won't be possible to attain a steady rhythm. The forward
extension of arms must coincide with the legs coming together.

Cadence for the breaststroke is: GLIDE; CIRCLE; TOGETHER; PUSH.

("Circle" means that arms and legs form a circle)

2--Unable to go underwater when pushing off side.The number one

cause of this problem is the wrong head position. Often, just before pushing
off pupils lift their heads up for an instant without realizing it. This is often
a reflex action. They are unaware of it and quickly put their heads down but
by then it's too late and their bodies remain in the float position. If you are
unable to go underwater from the side push, ask someone to watch and see
if you give a slight head-lift as you push off. Always be sure your chin
touches the base of your neck or upper chest region before pushing off and
KEEP IT THERE.

The second cause is due to a wrong hand position. Hands must point
 downward and arms must maintain a downward slant.

If head, hands and arms are pointing downward there is only one other
problem preventing an underwater push, and that's having a straight upper
body. The waist must bend forward slightly so the upper body will also be
pointing downward.

STEP ONE

The most important thing about breaststroke is to keep your body level at the
surface.
Your shoulders need to be in line and your hips also need to be flat in the water.
Now move your feet and legs together like a frog - this is usually the most
troublesome area of breaststroke
It is the only stroke which uses these movements and can be difficult to get both
legs to do the same thing at the same time.
Here are a few tips to help synchronise your legs:
 Bend your knees and lift your feet up to your bottom
 Turn your feet out so that you can push back with the bottom of your foot
 Move your feet out and in again to meet each other
 Straighten your legs with your knees touching
 You can try this sitting on the side of the pool with your legs dangling in the
water
Alternatively, you can do it in the water holding on to the rail with your legs
stretched behind you.
STEP TWO

Take long stretches between each stroke with your arms.

A really good tip is to make sure you can always see your hands. This will help to
get the arm action right.
Start by stretching your arms out in front of you, just under the surface of the
water.
Then press both hands out and round to draw a full circle, making sure your hands
stay in front of your shoulders.
Your hands should finish by stretching forwards again.
Your arms and legs should stay in the water all of the time, making no splash at all.
STEP THREE

Breathe in as you finish the circle, lifting your face out of the water.
Put your face back into the water as you stretch your arms forward to begin the
circle again.
STEP FOUR
The last step is to put the stroke together, so:
 Pull with your arms and breathe in.
 Kick your legs.

 Stretch out with your body level in the water

Start again

Intermediate breaststroke

To improve your speed through the water, your body

position and power will play a big role.

STEP ONE
Breaststroke is not a very streamlined stroke so it is
important to make the most of your body position whenever
you can.

Stretch out at the end of each stroke and make sure your
arms are close and your legs are together, with your face in
the water.
STEP TWO

To do breaststroke correctly you must make the body lift and drop.

Practise lifting your shoulders and chest as your Video masterclass: James
arms pull, so that your shoulders are clear of the Gibson's guide to the breaststroke
water.

You can also make your hips rise and fall slightly by kicking down into the water
with the feet flat.

STEP THREE
When you bend your legs, try to make sure that your knees stay behind your body,
and keep your feet slightly apart as you lift them to your bottom.

This part of the kick is called the recovery because it gets the legs ready to kick
again.

STEP FOUR

Bend the elbows and keep them near the surface of the water as you start to circle
with the hands.

Then, as you finish the circle, tuck the elbows in to your chest.

This ensures your hands are

Pulling towards your feet and
makes your pull much stronger.

You should now be swimming with your face in the water. Breathe out just before
you lift your head.

Take a breath with every stroke as your head lifts naturally and your arms pull
back.