Improving Breaststroke for Shape Up and Tone

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Constant stroke improvement is a key element of Swimfit. If you are following the Health programme then this article will help you get the most from your backstroke technique.

Improving breaststroke for Shape Up and Tone

Each of the Swimfit programmes demands a different level of stroke technique. As a Shape Up and Tone swimmer you probably don't want to get bogged down in too much stroke detail. So start by viewing the video below. It will help you get the most from your swimming and meet your programme goals.

Alternatively, you can find some of the key points from the video in bullet points below. If you feel you want more information on perfecting your stroke then visit the Fitness or Competitive strokes section of Swimfit. And remember to check out the Frequently Asked Questions (FAQs) section for guidance. You can also Ask the Expert any questions you may have by clicking here to send an email.

Breaststroke is the oldest and slowest of the four major strokes. This is due to the propulsive phase of the arms being shorter. Propulsion from the arms and legs happens consecutively rather than at the same time. To start improving try to remember this four step guide to the basics of the stroke.

Float on your front with your face in the water, stretching your body as long as possible. Keep your hands together.
Keep your legs long and stretch your toes. Bend your knees slowly and bring your feet towards the bottom. Bend at the ankles to point your feet outwards then kick back and slightly downwards and snap your feet together.
Keep your head in the water and stretch your arms out in front. Turn your hands so that the thumbs point down with both hands pressing out and round. Turn your hands so the thumbs point up and draw the hands together in a small circular action in front of the shoulders.
Lift your head to breathe in as the arms start to come together, stretch your arms out and return your head to the water to breathe out. Breath every stroke: “Pull, Breathe, Kick, Glide”.

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11.06am 12th April 2012
Ann from Bucks

I started swimming every weekday just over a year ago. I swim first thing in the morning before work and for just about 30 mins. I only swim breaststroke as it is my favourite and I can feel everything stretching In that year I cannot believe how much my body shape has changed. I have lost 2 stone and gone from a size 16/18 to a size 12. I have not changed my diet at all although as the time has gone on my appetite has happily reduced. At first I couldn’t do more than 300 meters a day but have now built it up to 1000 meters. It really makes a big difference and I cannot recommend swimming highly enough.
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3.55pm 6th April 2012
Adam Ghilchrist

A valuable and informative post! Sounds of the breaststroke you explain here very touching with great solution. I totally inspired to hear constant stroke improvement is a key element of Swimfit. Hopefully the impression would be useful for built competitive swimming body indeed. SEO marketing company Thanks!
8

12.57pm 28th February 2012
Chloe from Warrington

I have the answer to below, all depending on what and when you eat ... thanks
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12.34pm 28th February 2012
Chloe from Warrington

I am attempting to lose weight by alternate days of swimming and walking and heating as normal. Does swimming burn fat faster than build muscle tone?
6

10.54am 27th February 2012
alovira from malyshia

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9.57pm 28th January 2012
Eva from Exmouth

The pain in your knees will be due to the strain you put on them. I suggest that when you get into the pool, start with five or so lengths of front crawl or backstroke, just to warm up. Other wise your knees will feel the strain. If it carries on hurting, just swim the others until it gets better.
And Bobbi, unless you hurt your joints or are doing any damage to yourself, there’s nothing wrong with that. Keep going!
4

7.20pm 21st January 2012
Scuba Yas from Padiham/Burnley

I love swimming and I also scuba dive. The majority of the time I use the frog kick and for the last few months I have been getting a pain on the inside part of my right kneecap.

Any suggestions as to why?
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6.06pm 16th January 2012
Bobbi from London

I’ve Been swimming breastoke for 4 months, now.
My problem is that, I am so Passionate and in love with swimming I get carried away,until I get cramps.
Is it a good addiction or should I reduce this.?
This may sound funny,and a joke but I am being very Honest here.
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1.35pm 15th May 2011
Julie from Derbyshire

I have the same timing difficuly - it’s not easy to see from the video! So any ideas would really helpful.
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11.41am 9th May 2011
KateHarrison from Bury, Lancs

I travel forward only very slowly. After watching this I hope to improve my co-ordination. Pull, breathe, kick ,glide. When should i start to bend my knees up so that i kick them straight when arms are streched out to glide?