1. HOW TO SWIM: By: Jason Ling,
BREASTSTROKE Kevin Lee,
Gabriel Ng
DRILLS:
2. 2 KICKS TO 1 PULL
Kicking forms most of the propulsion in Breaststroke
Swim normally but kick twice on each stroke
Encourages the lengthening of the stroke
Encourages leg synchronization for a more controlled and
balanced swim
This allows focus on training the legs without any other
training devices or change in technique
Allows the swimmer to develop better feel for the water and
muscular endurance in the legs
3. BUTTERFLY/FREEST YLE KICK TO
BREASTSTROKE ARMS
Replace the breaststroke leg kick with either a butterfly or
freestyle leg kick
Helps the arm develop to move more ef ficiently and more
powerfully in the water
Helps beginning swimmers to overcome a weak pull or poor
execution of the arms
Butterfly legs help in this drill the most by naturally
mimicking the breaststroke hip movement, thus also aiding
the swimmer in finding the perfect body positioning required
in breaststroke
4. BREATHING EVERY OTHER STROKE
Helps in keeping your head low when breathing
Helps train the swimmer to move forward and be more
streamlined when doing breaststroke
Breath normally on the first stroke
On the second stroke, lift your head slightly [eyes have to
remain in the water] so that you are more streamlined and
more closer to the water surface
Make sure to remain in rhythm
This drill helps the swimmer move more faster in the water by
reducing drag as well as lengthening the range and distance
of the stroke
5. SEPARATION DRILL
Pull with your hands until it has finished the arm motion and
is back to its original arrow shaped position
Kick after the body is in the arrow/streamlined position
Repeat
After a few laps, make the separation time between the arm
and legs shorter to increase the speed and timing
Make it faster still after another few laps
Merge these patterns together when you get a very controlled
and coordinated stroke pattern
This will greatly reduce drag, increasing speed and distance
covered by each stroke
