This breaststroke swimming article explains and demonstrates the arm stroke movements on dry land. By following along, you can practice the arm stroke at home without having to worry about the other aspects of the swim stroke. To get started, watch the following video:
Additional details about the different phases of the arm stroke are given below:
While swimming breaststroke, there’s a short glide phase that is observed at the end of each stroke cycle. To start our discussion, we consider that the initial position of your arms matches the position of your arms during the glide phase. In that glide phase, your arms (and your legs) are fully extended and your body is horizontal and streamlined. So assume the following position:
Please note: The arm positions and directions given here and below are relative to your body, as if you were horizontal in the water, swimming breaststroke.
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The breaststroke swimming stroke cycle begins with the outsweep:
During the catch, your forearms and palms move into a backwards facing position, ready to apply propulsive force. So do the following:
The insweep is the propulsive phase of the arm stroke. So do the following:
Your arms move back to their initial position during the recovery:
Once you have memorized the movements of the arm stroke, you can integrate breathing. Basically, what you need to do is to inhale during the insweep and exhale continuously for the rest of the stroke cycle.
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In fact, in breaststroke swimming, your head and shoulders rise above the water surface during the insweep, which allows you to breathe in. Then during the arm recovery forward your head and shoulders drop back into the water and you start to exhale and continue to do so until the next insweep.
Once you have practiced the arm stroke movements at home and internalized them, you can read our follow-up article that shows you how to practice the arm stroke at the pool. Have fun!
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