Breast 2 for 1
Swim Breaststroke alternating two kicks with one pull.
Goals:
- Pay attention to your kick.
- Synchronise the second kick with the stroke.
Breast ankles
With arms at sides, fingers pointing to feet, kick Breaststroke, touching feet with fingers before kicking.
Goals:
- Regularise kick.
- Keep knees narrower.
Breast bow
Swim Breaststroke holding one leg to your back with the opposite arm.
Goals:
- Feel water pressure on the hand and on the forearm.
- Maintain body position.
Breast breathe
Kick Breaststroke while holding a kickboard at one end; put your face down in the water as you finish the kick.
Goals:
- Synchronise breathing with the kick.
- Maintain body position.
Breast crazy fist
Swim Breaststroke with fists closed while pulling.
Goal:
- Feel water pressure on your forearms.
Breast dragonfly
Combine a Breaststroke pull with a Freestyle kick.
Goals:
- Increase arm strength
- Maintain body position.
Breast friction
Kick breaststroke with a kickboard. Hold kickboard in a position, which maximises resistance.
Goal:
- Increase leg power.
Breast gazelle
Combine a breaststroke pull with a butterfly kick.
Goals:
- Synchronise breathing with kicking;
- Stretch the stroke to catch water far ahead.
Breast happy frog
Kick Breaststroke while on your back with your arm extended behind you or at your sides.
Goal:
- Feel water pressure on your ankles and on your legs.
Breast kick knees
Kick Breaststroke with a pull-buoy between your knees.
Goals:
- Feel water pressure on your forelegs and your ankles;
- Increase the strength of your knees.
Breast knees
Swim Breaststroke with a pull-buoy between your knees.
Goals:
- Feel water pressure on your ankles and on your legs;
- Increase the strength of your knees’ muscles;
- Synchronise the kick with the stroke.
Breast one arm
Swim Breaststroke with only one arm.
Goals:
- Feel water pressure on the hand and on the forearm;
- Maintain body position.
Breast scull feet
On your back, place your feet first. With your hands under your butt, make the figure “8″. You can also perform this drill with a pull-buoy between your legs.
Goals:
- Feel water pressure on your hands and on your forearms;
- Increase endurance of your hands and your forearms’ muscles.
Breast scull fly
On your stomach, stretch your arms over your head and make the figure “8″ with your forearms and your hands. Do a kick Butterfly for every stroke.
Goals:
- Feel water pressure on your hands and on your forearms;
- Increase endurance of your hands and your forearms’ muscles;
- Synchronise the kick with the stroke.
Breast sculling 8
On your stomach, keep your elbows near the water level and your shoulders’ level. With your hands under your elbows, make the figure “8″. You can also perform this drill with a pull-buoy between your legs.
Goals:
- Feel water pressure on your hands and on your forearms;
- Increase endurance of your hands and your forearms’ muscles.
Breast stretch
Swim Breaststroke full stroke stopping for a count of three at the end of the recovery phase while in the extended position.
Goals:
- Stretch the stroke to maximise the catch of water;
- Synchronise the kick with the stroke.
Breast up and down
Swim Breaststroke alternating one stroke on top of the water, one stroke under water, two on top, two under, and so on.
Goals:
- Stretch the stroke to maximise the catch of water;
- Synchronise the kick with the stroke.
Breast vertical
Kick Breaststroke in a vertical position. Keep your head out of the water and your hands on the top of your head. To make it more difficult, you can use weights.
Goals:
- Feel water pressure on your ankles and on your feet;
- Increase endurance of your legs.
Victor-Davis
Swim Breaststroke performing three strokes very fast and high out of the water (at a 60 to 80 degree angle), followed by three strokes with a long layout and pause.
Goals:
- Increase the power of your arms and your legs;
- Synchronise the kick with the stroke;
- Maintain your body high on the water.
