Breaststroke Swimming 101: Everything You Need to Know

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Updated: August 26, 2023
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Breaststroke Swimming 101: Everything You Need to Know


"Where is the former freedom of movement?" you will ask yourself this question upon your first direct acquaintance with one of the novelties of the company Finis - a simulator for breaststroke swimming Kick Pro. 


It's unusual to swim in it at first, but it's effective: With Kick Pro, it is possible to take one more step to the title of the brass's king (or queen). Let's see how.

Two neoprene (read: hypoallergenic and soft) cuffs with velcro fasteners, connected by a strap fastening - in appearance, Kick Pro is quite simple. However, he does not have the functionality: he can use the Breaststroke, the crochet, and the dolphin to train the technique of working the legs in it, but first things first.


What Is Breaststroke Swimming?


Breaststroke swimming is a swimming stroke characterized by a frog-like kicking motion and a simultaneous arm movement. It is one of the oldest and most traditional swimming strokes and is often taught to beginners because of its simplicity and ease of execution.


Breaststroke Swimming Technique


The breaststroke swimming technique is relatively straightforward, with a few key movements that must be coordinated to achieve a smooth and efficient stroke.


Step-By-Step Breaststroke Swimming

  • Starting position: Begin in the water with your arms extended straight in front of you and your legs together.

  • Leg movement: Bend your knees and bring your heels towards your buttocks while drawing your feet towards your body.

  • Kick: Extend your legs outwards in a whip-like motion while keeping your feet together.

  • Arm movement: Pull your arms back towards your body as you kick, bending your elbows and keeping your hands close to your chest.

  • Glide: After the arm movement, glide briefly before repeating the cycle.


Swimming With A Brass:

Breaststroke is the style for which Finis Kick Pro was developed in the first place. For swimming, this way, cuffs are fixed just above the knees, which is not difficult, as the circumference of these "sleeves" for the legs is easily adjustable. 


Velcro fasteners allow you to securely and simultaneously comfortably fix the cuffs in one place so that during our test swimmer, the simulator never went anywhere and did not fly off. In this case, Kick Pro does not rub - after training, and we found no characteristic traces on the legs.


The first hundred meters under the tenacious control of Finis Kick Pro are felt as something unusual and cause a single desire - to get rid of the "shackles" as soon as possible. However, the amplitude of the movements of the legs is limited so that, willy-nilly, the press turns out to be narrower and more focused, sharp, and compact. 


This significantly increases the load on the muscles of the inner side of the thigh. Additional resistance, created by elastic cuffs, is felt already from the first tremors: the effort to apply is much more. But at the thought that the muscles all become even stronger after this training, there is even some excitement and the desire not to slow down.

Important note: The work of the hull also becomes more intense and technical. It is curious that even on the first lesson, having freed yourself from the "bonds" of this simulator, you continue to swim as if you did not take it off - the muscle memory is triggered. 


In short, Kick Pro is an accessory "two-in-one": it not only forms the technique of a quick and narrow push with the feet, more ergonomic movements of the body, but also develops the strength of the corresponding muscles.

Swimming with a breaststroke with Finis Kick Pro is like training with the same style but with a pad between the legs. However, the development of Finis makes it possible to regulate the distance between the legs - that is, decide for yourself how much to complicate your life in the context of a single workout.


For example, this simulator can get fixed on the ankles for swimming in your hands, and it will always stay in its place and will not allow it to ease its task. As a result, training will become much more effective because the body and hands will work more intensively.


Kid Flood, Spin, And Butterfly:

If you have already sailed a breaststroke today, and it's time to switch to working off the technique of other styles, here again, Kick Pro will not lie on the rim without any work. The cuffs can be fixed in the area of the ankles (as noted above) and just below the knee. 


When swimming with a crawl or on the back, this position causes a smaller amplitude but with more power and frequency to work with the feet - that is, more productive. In the case of the dolphin, Kick Pro fixes the correct position of the legs. In addition, due to the emerging artificial resistance, it develops strength and endurance.


Positive Drive Fins:

Training with Finis Kick Pro alone is good, and it's even better in the fins of Positive Drive Fins from the same Finis. These fins are unusual and immediately attract attention because they are created specifically for swimming Breaststroke. 


A small thickened blade of a rounded shape is located around the entire front area of the foot, while as such, the heel of these fins is missing: the leg behind is reliably supported by a fairly wide loop. What is rather rare in fins: this model does not rub and, at the same time, firmly holds on to the foot.

The first "meeting" with Positive Drive Fins in the pool (or something more extensive and unchlorinated - as it happens) will bring you new impressions: when swimming with a breaststroke, these "flippers" give some other feeling of water. 


They not only force the correct position of the foot (almost perpendicular to the water surface) during shocks but also contribute to their more dynamic implementation. The feet retain the necessary flexibility and "feel" quite comfortable in these flippers. 


By the way, at the first training session, we noticed a more significant load on the muscles of the hips (especially - on the leads), which gives Positive Drive Fins. Joy from the increased speed is attached.

Positive Drive Fins - a find for the brassiest But also fans of the "complex" styles, they work perfectly on all four styles. With this accessory, swimmers with a style of brass cannot feel deprived and train in flippers at least every day. So - enjoy the speed and overcoming of greater water resistance.


Simulator For Swimming With Stretchcordz Knee Elastic:

Finis Kick Pro and Positive Drive Fins are not the only accessories that would be nice to have every brassiest. Another interesting model is the development of the American company StretchCordz, a breaststroke breast Knee Elastic simulator. 


Its design is reminiscent of the already reviewed Kick Pro: it also fastens just above the knees, but it is an elastic band in the form of a figure-eight with holes for the legs. Knee Elastic stretches almost in all directions. You will not find any hard connecting strap like that of Kick Pro. Adjusting the distance between the legs here will not work, but it's not a problem. 


Knee elasticity, due to its comprehensive elasticity, in any case, makes it necessary to overcome a very tangible resistance. And with this simulator, a more significant load falls on the muscles of the outer side of the thigh. In addition, this device fixes the correct position of the knees when pushing with the feet - for the correct brass technique. As experts of Pro-swim note,


So, is it possible to put the "equals" sign between StrechCordz Knee Elastic and Finis Kick Pro? This would be fundamentally wrong because the differences in design here are due to the discrepancy in the functions of these simulators. If Kick Pro trains a little and more powerful push, more involves the body, and then Knee Elastic more "gently" controls the position of the knees while also loading the muscles of the outer side of the thighs.


Unlike the production model of StrechCordz, Kick Pro does not give such a swing in the movements with his legs - in it, the knees are rigidly fixed, and the main role is transferred to the shins, called to make purposeful sharp jerks. Kick Pro, along with this more versatile, is not just a breaststroke suitable for swimming.


Pro-swim specialists conclude both StrechCordz Knee Elastic and Finis Kick Pro are useful simulators for brassiest, each with its own "chips." Both are quite reasonable to use in the training process, improving their technique and focusing on various elements. For additional work on the strength of the legs and speed, swimming is not extra to use the fins Positive Drive Fins.


Strechcordz Breaststroke Machine Square Trainer:

Training on the water is always pleasant to dilute by working on the land. Moreover, today, the sports industry offers swimmers all kinds of simulators and exercises for working out different groups of muscles outside the water. These include the StrechCordz Breaststroke machine, which allows you to simulate the "breast" strokes with more resistance than in the pool (which means that the athlete's strengths from such exercises will improve faster).

The Breaststroke Machine consists of two blades, each of which two flexible bundles of different lengths (68 cm and 1 meter) are fastened with a loop at the end. With the help of these loops, the simulator is easily fixed on a Swedish wall or other similar objects. Each pair of bundles, as it were, forms two triangles: short ones intersect each other, and long ones are located at the edges. It remains only to put the blades on their hands and move to the necessary distance - so there is sufficient tension. 


Already, the first few strokes involve busy work not only in the muscles of the hands but also in the back and chest. The load level can be selected individually: Breaststroke Machine from StrechCordz is available in five varieties (depending on the resistance level). So both beginners and advanced brassiest with this "machine" will not have to work half-heartedly.


Opinion Of Specialists:


"The Kick Pro simulator impressed me: it makes it possible to swim while making" narrow "shocks with your feet. He does not bother me at all, "- so the American swimmer Scott Welz, who represented the United States at the 2012 Olympics, speaks about Kick Pro. 


Welz trains with full "ammunition," both with the simulator and in the fins of Positive Drive Fins. It seems worth following his example! And it's good to take StrechCordz Knee Elastic with you to the pool and in the hall (and not only) again to work on the power of the strokes - with the help of Breaststroke. 


How To Swim Breaststroke With The Head Above Water


Swimming Breaststroke with your head above water is a great way to improve your technique and visibility in the pool. Here are some tips to help you swim Breaststroke with your head above water:

  1. Focus on your timing: Proper timing is crucial to swimming Breaststroke with your head above water. Ensure your arms and legs are synchronized, and your body is streamlined.

  1. Lift your head at the right time: Lift your head out of the water during the glide phase of your stroke; this will help you see where you are going and streamline your body.

  1. Breathe deeply: Take deep breaths when your head is above water to ensure that you get enough air. Try to exhale slowly underwater to avoid taking in water.

  1. Practice drills: Practice swimming Breaststroke with your head above water by doing drills such as "head-up" Breaststroke or "water polo" breaststroke.


Muscles Used In Swimming Breaststroke


Swimming Breaststroke requires the use of many different muscle groups in the body. Here are some of the main muscle groups used in breaststroke swimming:

  • Chest muscles: The pectoral muscles are responsible for arm movement in breaststroke swimming.

  • Arm muscles: The biceps, triceps, and deltoids are all used in the arm movement of breaststroke swimming.

  • Leg muscles: The quadriceps, hamstrings, and glutes are all used in the kicking motion of breaststroke swimming.

  • Core muscles: The core muscles, including the abs and lower back muscles, are used to maintain proper form and stability in breaststroke swimming.


Breaststroke Swimming Calories Burned


Swimming breaststroke is an excellent way to burn calories and lose weight. The number of calories burned during breaststroke swimming will vary depending on your weight, age, and fitness level. On average, a 150-pound person can burn around 400 calories during a 30-minute breaststroke swimming session.


Benefits Of Swimming Breaststroke


Swimming breaststroke is a great way to improve your overall health and fitness. Here are some of the benefits of swimming breaststroke:

  • Cardiovascular fitness: Swimming Breaststroke is a great way to improve cardiovascular fitness and increase endurance.

  • Muscle strength: Swimming Breaststroke helps to build and tone your chest, shoulders, arms, and legs.

  • Low-impact exercise: Swimming is a low-impact exercise that is easy on the joints and can be done by people of all ages and fitness levels.

  • Stress relief: Swimming is a great way to relieve stress and improve overall mood.


Tips For Swimming Breaststroke


Here are some additional tips to help you improve your breaststroke technique:

  • Keep your body in a streamlined position: Try to keep your body as streamlined as possible during the glide phase of your stroke; this will help reduce drag and improve your efficiency in the water.

  • Use your hips: Hip movement is an important part of breaststroke swimming. Use your hips to generate more power in your kick and to maintain a smooth rhythm.

  • Practice your breathing: Breathing is an important part of breaststroke swimming. Practice your breathing technique to ensure that you take in enough air and exhale slowly underwater.

  • Focus on your arm movement: Proper arm movement is crucial to swimming Breaststroke efficiently. Focus on pulling your arms back towards your body smoothly and coordinatedly.



Review Of Some Of The Best Simulators For Breaststroke


Here are some well-known breaststroke simulators:


Pro Vasa Trainer: 


You may practice breaststroke simulation with the Vasa Trainer Pro, a flexible swimming training tool. It has a variable resistance setting and may be made to resemble the draw and kick movements of the breaststroke stroke. Competitive swimmers and coaches frequently utilize it to perfect their stroke mechanics.


Concept2's SwimErg


 Although not specifically for breaststroke training, the Concept2 SwimErg is well-liked. It provides a gentle, adjustable resistance that may be tailored to mimic the breaststroke action accurately. To assist you in refining your technique, it also offers information on variables like stroke rate and distance traveled each stroke.




A harness and a rails framework are used in the AquaPacer training system to direct your swimming motion. It may not be able to imitate open-water swimming completely, but it does offer steady resistance and can be altered to replicate the breaststroke kick and pull. Swimmers who want to increase the effectiveness of their strokes employ it.


Swimming Speed Ergometer 


With the help of this unique swim ergometer, you may practice several swim strokes—including Breaststroke—while remaining still. It is a helpful tool for improving stroke since it has adjustable stiffness and real-time performance feedback.




Swimming breaststroke is a great way to improve your overall fitness and health. Using the right technique, you can swim Breaststroke faster, burn more calories, and target specific muscle groups. Whether you are a beginner or an experienced swimmer, there are many benefits to incorporating Breaststroke swimming into your workout routine. Following the tips and techniques outlined in this blog can improve your breaststroke technique and become a stronger, more efficient swimmer. It's crucial to evaluate a simulator's flexibility, resistance levels, feedback systems, and general build quality while choosing one for breaststroke training.