Elementary Breaststroke Development

What You Already Know

Skills You've Mastered

• Front floating: You can float independently for 15+ seconds with your face in water

• Back floating: You can float independently for 15+ seconds without equipment (essential safety skill)

Optional Background

• Elementary backstroke: If you've completed this, you already know the breaststroke leg movement and timing coordination

  • You'll progress through this method much faster

  • If you haven't done elementary backstroke, you'll still achieve the same results with more practice

How Your Background Affects Learning

If you HAVE elementary backstroke experience:

• You already understand the whip kick mechanics

• You have timing coordination skills established

• You know "breathe-kick-glide" rhythm patterns

• Expect to move through stages more quickly

If you DON'T have elementary backstroke experience:

• All movements will be new to you

• You'll need extra time on leg technique development

• You'll follow the normal progression timeline

• You may find additional equipment support helpful

STAGE 1: MASTER THE WHIP KICK (as appropriate)

Suitability of Whip Kick

You will learn the most efficient kick technique from the beginning if your body is ready for it. The whip kick - where your knees stay closer together and your feet snap around quickly - creates maximum propulsion and helps your entire stroke flow better. However, you will need good ankle flexibility, strong knees, and hip mobility to perform this kick safely and effectively. Before starting, you should be able to pull your toes toward your shins easily and feel comfortable with rotational movements at your knees. If you experience any groin strain or knee discomfort, or if your flexibility is limited, you will begin with the wider frog kick instead. This ensures you build strength and technique safely before progressing to the more powerful whip kick. Remember, starting with the right kick for your body leads to faster overall improvement in your breaststroke.

Alternative: The Frog Kick

If the whip kick feels uncomfortable or strains your groin and knees, you will use the frog kick instead. In this version, you will allow your knees to separate wider (about hip-width apart) as you draw your heels toward your bottom. Your feet will sweep outward in a broader, more gradual arc rather than the quick snap of the whip kick. The movement resembles how a frog swims - hence the name. While this kick generates less propulsion than the whip kick, it places much less stress on your joints and requires less flexibility. You can perform all the same progression steps below using this gentler frog kick technique instead of the whip kick movements described.

Note: Simply substitute "wider knee separation and sweeping foot motion" wherever the instructions mention "narrow knees and snapping feet" in the steps that follow.

Equipment you'll use: Kickboard, knee band (recommended for Whip Kick - not Frog Kick)

Step 1: Learn Whip Kick Technique

Your starting position: Hold a kickboard with your arms extended, face down in water

The Leg Movement Pattern

The Complete Breaststroke Kick Sequence:

1. Recovery Phase:

• Bend knees, bringing heels toward buttocks

• Keep knees roughly hip-width apart (not too wide)

2. Catch/Setup Phase:

• Flex feet (toes toward shins)

• Turn toes outward, with soles of feet facing backward

• Feet are now positioned to "catch" the water

3. Power Phase (the "push back"):

• Forcefully push backward with the soles of feet against the water

• Feet move outward and backward simultaneously

• This creates the initial propulsion

4. Whip Phase:

• Continue the motion by snapping legs together in a whip-like motion

• Feet trace a circular/semicircular path

• Legs come together with force

5. Glide Phase:

• Legs straight and together

• Toes pointed, streamlined position

Key Point: Ensure that the soles pushing backward - Many swimmers miss this initial push-back phase and only focus on bringing the feet together, which loses significant propulsion.

The motion should feel like you're pushing water away with your soles before whipping them together.

Using the Knee Band

• You'll wear a knee band around your knees during practice

• This gives you immediate feedback for proper positioning

• It prevents the common mistake of spreading your knees too wide

• Even if you have elementary backstroke experience, the knee band helps refine your technique

What to Focus On

• "Knees in, feet out" during the preparation phase

• Focus on the explosive "snap" together motion

• Feel the forward propulsion from each kick

If you have elementary backstroke background: You'll recognize this movement immediately and can focus on technique refinement

If you're new to this movement: Take time to understand the movement pattern and develop muscle memory

Step 2: Develop Kick and Glide Rhythm

• Perform one strong whip kick while holding the kickboard

• Glide forward with your legs extended until momentum decreases

• Perform another kick and continue gliding

• Establish a kick-glide, kick-glide pattern

Your Goals for This Step

• If you have elementary backstroke background: Complete 5-7 kick-and-glide sequences (you'll typically achieve this quickly)

• If you're new to breaststroke: Complete 8-12 kick-and-glide sequences with consistent propulsion

Practice Goal: Feel strong forward propulsion from each kick and develop a steady rhythm.

STAGE 2: LEARN REAL BREASTSTROKE BREATHING

Equipment you'll continue using: Kickboard and knee band Important to understand: You're learning the exact breathing technique used in competitive breaststroke

Step 3: Master "Pull-Breathe-Kick-Glide" Timing with Authentic Breathing

What makes this special: You're learning the same breathing pattern used by Olympic swimmers

Your Breathing Pattern with the Kickboard

• Pull: Pull the kickboard toward your chest (this simulates the arm stroke)

• Breathe: Your head rises naturally during the pull - breathe in through your mouth only

• Kick: Perform your whip kick while extending the kickboard forward, the kick starts with the recovery that is from legs straight back

• Glide: Your face returns to the water - this is your default position, breathe out steadily underwater

Why This is Revolutionary for Your Learning

This IS real breaststroke breathing - you're learning authentic technique from day one:

• Face-in-water is your default position (exactly like competitive breaststroke)

• Head lift coordinated with arm pull (proper breaststroke timing)

• Underwater exhalation every cycle (essential breaststroke skill)

• No artificial breathing support - this is the real technique

What to Remember

• Use the rhythm: "Pull and breathe, kick and glide"

• Remember: "Face in water is where you live - head up is just for breathing"

• The glide phase with your face down is your foundation position

If you have elementary backstroke experience: Your timing knowledge allows you to focus immediately on authentic breathing technique

If you're new to breaststroke: You're learning real breaststroke breathing from the start - no bad habits to break later

Step 4: Perfect Your Authentic Breathing Rhythm

Your Real Breaststroke Breathing Pattern

• Glide phase (majority of time): Face in water, steady underwater exhalation

• Pull phase (brief moment): Head rises naturally with kickboard movement, quick inhalation

• Recovery phase: Face returns to water immediately as you extend the kickboard forward

• Continuous cycle: Every stroke includes face-in-water and breathing phases

Key Breathing Principles You're Learning

• Your default position is face down - like all real breaststroke swimming

• Underwater exhalation is continuous - prevents CO2 buildup and panic

• Breathing timing never varies - always coordinated with the pull motion

Building Your Breathing Confidence

• Practice until underwater exhalation feels natural and calming

• Focus on relaxed breathing rhythm rather than gasping for air

• Build comfort with face-in-water as your primary position

Major advantage for you: When you remove the kickboard later, your breathing technique will be completely identical - only your body support changes, not your breathing pattern

Your Goals for This Step

• If you have elementary backstroke background: Complete 5-8 sequences with natural breathing rhythm

• If you're new to breaststroke: Complete 8-12 sequences developing authentic breathing confidence

Practice Goal: Breathe comfortably using real breaststroke technique with face-in-water as your default position.

STAGE 3: ADD ARM COORDINATION WHILE KEEPING YOUR BREATHING

Equipment you'll use: Kickboard, knee band (you may start reducing equipment soon) Your breathing focus: Maintain your authentic breathing pattern while adding arm complexity

Step 5: Learn Basic Arm Movement (Standing Practice)

Practice location: In shallow water where you can stand comfortably

Your Arm Pattern Development

• Start with your arms extended forward

• Sweep your arms out to the sides and back toward your shoulders (wide circle)

• Bring your hands together under your chin

• Extend your arms forward to starting position

Connecting Arms with Your Breathing Timing

• Practice the arm movement while saying "pull-breathe-kick-glide"

• Your arms sweep back during "pull-breathe" phase (when your head naturally rises)

• Your arms extend forward during "kick-glide" phase (when your face returns to water)

• Your breathing stays coordinated with arm pull - this never changes

Step 6: Combine Arms with Kickboard While Keeping Your Breathing Technique

Your transition: From pure kickboard to arm integration

Using the Kickboard with Arm Movement

• Hold the kickboard with a lighter grip

• Allow your arms to move through the pattern while maintaining kickboard support

• Continue your face-in-water default position with underwater exhalation

• Keep your head lift coordinated with arm pull timing

• Focus on coordination rather than perfect arm technique

What Stays the Same for You

Your breathing technique remains unchanged:

• Same face-in-water default position

• Same underwater exhalation pattern

• Same head lift timing with arms

• Same brief inhalation period

• You maintain authentic breaststroke breathing throughout this transition

Your Progression

• Start with the kickboard providing full support

• Gradually reduce your reliance on kickboard support

• You'll begin to feel how your arms contribute to the stroke

• Your breathing pattern never changes - it continues exactly as you learned

If you have elementary backstroke experience: Your timing knowledge allows rapid arm integration while maintaining breathing mastery

If you're new to breaststroke: Focus on maintaining your established authentic breathing while adding arms

Practice Goal: Integrate arm movements while maintaining your mastered breathing technique.

STAGE 4: SWIM INDEPENDENTLY WITH SEAMLESS BREATHING

Equipment changes: Remove kickboard gradually, keep knee band initially Your breathing advantage: You already master authentic technique - no breathing relearning needed

Step 7: Your First Independent Attempts - Breathing Stays Identical

Equipment change: Remove the kickboard, keep the knee band initially

Your Complete Stroke Sequence with Unchanged Breathing

• Start in your familiar front float position

• Pull-Breathe: Sweep your arms back while lifting your head for breath (same as with kickboard)

• Kick-Glide: Extend your arms forward while performing your whip kick, face returns to water (same as with kickboard)

Your Revolutionary Advantage: Zero Breathing Transition Shock

What stays identical when you remove the kickboard:

• Face-in-water default position ✓

• Underwater exhalation rhythm ✓

• Head lift timing with arm pull ✓

• Brief inhalation duration ✓

• Face return timing with arm extension ✓

What changes for you:

• Body support (only difference)

• Your breathing technique: ZERO CHANGE

What to Focus On

• Maintain your "pull-breathe-kick-glide" rhythm established with the kickboard

• Celebrate that your breathing feels identical - no new learning required

• Emphasize the glide phase with face down - resist the urge to rush the next stroke

• Breathe calmly using the exact technique you mastered with the kickboard

Step 8: Remove Training Aids While Keeping Your Breathing Mastery

Your systematic equipment removal without breathing disruption

Removing Your Knee Band

• Begin swimming without the knee band

• Monitor your leg positioning for proper technique

• Return to the knee band briefly if your technique deteriorates

• Your breathing remains completely unchanged throughout

Your Success Indicators

• Consistent forward propulsion

• Maintained timing coordination

• Identical breathing comfort as with the kickboard

• 8-10 stroke cycles without stopping

• No breathing anxiety or technique regression

Practice Goal: Swim independently while maintaining the breathing mastery you developed with equipment.

STAGE 5: BUILD YOUR SWIMMING COMPETENCE

Equipment: Independent swimming, no aids Your breathing status: You're swimming with authentic, mastered technique

Step 9: Develop Your Swimming Distance with Confident Breathing

Your progressive distance building using perfected breathing technique

Your Distance Progression

• Start with 5-7 stroke cycles continuously

• Build to swimming 15+ yards without stopping

• Your breathing remains effortless - technique already mastered

• Focus on sustainable rhythm over speed

• Use glide phases effectively for efficiency

Maintaining Your Technique

• Preserve your "pull-breathe-kick-glide" timing

• Maintain proper leg positioning (knees in, feet out)

• Continue the authentic breathing pattern you learned from Stage 2

• Keep face-in-water as your default position

Step 10: Refine Your Swimming Efficiency

Your advanced development for continued improvement

Your Efficiency Elements with Breathing Mastery

• Find your optimal glide length for forward momentum

• Develop a sustainable stroke rate for distance swimming

• Use underwater exhalation for stroke rhythm and relaxation

• Maintain technique quality under different conditions

• Build confidence for varied swimming situations

Your Advanced Breathing Applications

• Steady exhale patterns for longer distances

• Breathing rhythm as your stroke timing guide

• Face-in-water confidence for stroke efficiency

• Integration with other stroke breathing skills you'll learn

Practice Goal: Swim multiple lengths with refined technique, demonstrating mastery of all elementary breaststroke elements.

YOUR LEARNING PRINCIPLES

Your Revolutionary Breathing Approach

Your core advantage: You learned authentic breaststroke breathing from day one

• No simplified breathing to unlearn later

• No breathing transition anxiety when equipment was removed

• No breathing technique regression during your progression

• Immediate authentic skill development

How Equipment Supported Your Learning

• Kickboard: Provided body support while you learned real breathing technique

• Knee band: Enhanced your leg technique without affecting breathing learning

• Systematic removal: Maintained your breathing mastery while reducing support

• Zero breathing relearning: Your technique stayed identical throughout progression

Your Timeline Expectations

If you HAD elementary backstroke background:

• Stage 1: 1-2 practice sessions

• Stage 2: 1-2 practice sessions (rapid breathing adaptation)

• Stage 3: 2-3 practice sessions

• Stage 4: 2-3 practice sessions (seamless breathing transition)

• Total: 6-10 practice sessions to competency

If you were NEW to breaststroke:

• Stage 1: 3-4 practice sessions

• Stage 2: 3-4 practice sessions (authentic breathing mastery)

• Stage 3: 4-5 practice sessions

• Stage 4: 3-4 practice sessions (confident breathing continuation)

• Total: 13-17 practice sessions to competency

Your Key Success Factors

• Authentic breathing from start: No technique relearning required

• Face-in-water comfort: Default position mastered early

• Timing mastery: The "pull-breathe-kick-glide" rhythm with real breathing

• Seamless transitions: Your breathing technique never changed

• Equipment as support: Enhanced learning without creating artificial breathing habits

Troubleshooting Your Learning

If breathing feels uncomfortable: Return to Stage 2 kickboard breathing practice If you hold your breath: Emphasize continuous underwater exhalation
If head lift timing is wrong: Practice arm-breathing coordination with kickboard If breathing rhythm breaks: Slow your stroke rate, focus on established timing If underwater exhalation stops: Remember this is essential authentic technique

Safety Reminders for You

• Groin strain prevention: Never force leg range of motion, build gradually

• Breathing confidence: Underwater exhalation should feel calming, not stressful

• Equipment safety: All training aids enhanced your learning without replacing authentic swimming skills

• Authentic technique priority: Real breaststroke breathing always, no shortcuts

YOUR SUCCESS INDICATORS

Stage Completion Criteria

Stage 1: Consistent propulsion from whip kick, 8+ kick-and-glide sequences Stage 2: Mastered authentic breaststroke breathing pattern with timing coordination Stage 3: Arms integrated with maintained authentic breathing technique Stage 4: Independent swimming with identical breathing comfort as with kickboard Stage 5: 15+ yards continuous elementary breaststroke with confident authentic breathing

Your Final Competency Markers

• Swim 25+ yards using coordinated elementary breaststroke

• Demonstrate clear "pull-breathe-kick-glide" rhythm with authentic breathing

• Face-in-water as your natural default position

• Underwater exhalation integrated into your stroke rhythm

• Head lift coordinated with arm pull - never with kick

• Breathe comfortably and regularly with each stroke cycle

• Zero breathing anxiety or technique dependence on equipment

• Ready for advanced stroke development or lap swimming variety

WHAT YOU'VE ACCOMPLISHED

You've achieved elementary breaststroke competency with authentic breathing technique from day one. Your revolutionary advantage was learning real breaststroke breathing immediately - you never learned simplified breathing that had to be unlearned later.

Your key innovation: The kickboard provided body support while you mastered identical breathing technique used in competitive breaststroke. When equipment was removed, you experienced zero breathing transition shock because your technique remained completely unchanged.

Whether you had elementary backstroke experience (accelerated progression) or were completely new (systematic skill building), you developed authentic breathing mastery that transfers perfectly to advanced swimming.

Your achievement: You're now a confident elementary breaststroke swimmer with mastered authentic breathing technique, ready for lap swimming or advanced stroke development without any breathing relearning requirements.