Breaststroke requires all swimmers to be flat in the water and use the arms and legs in symmetry. It is the only competitive stroke where the arm recovery is carried out underwater and is probably the most difficult of all kicks for swimmers to master.
- Position the body flat in the water with a slight slope down to hips.
- The water line should be between the eyebrows and the hairline with eyes focused forward and slightly downward.
- Begin kicking by fully extending the legs and keeping the knees and ankles together with pointed toes.
- As you reach full extension, pull the heels quickly back towards the buttocks and turn out the toes.
- As the legs return, keep heels the same width as hips.
- Return back to first position and fully extend the legs and keeping the knees and ankles together with pointed toes.
- Fully extend the arms out in front of the head.
- Face the palms of the hands downward with slightly flexed wrists and fingers pointing down.
- Pull the arms backwards in an outward and downward action.
- As the arms return, keep the elbows bent with high elbows.
- As the elbows return in line with the shoulders, bring the hands inward and together.
- Return back to first position and fully extend the arms out in front of the head.
- Throughout the stroke maintain breathing after every full cycle.
- Ensure that the breath is released gradually until the next in breath.