Breast - Intermediate

• 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 arms pull, so that your shoulders are clear of the 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.

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