Head Up! Heels Up! Snap!

If there’s one go-to drill to fix your breaststroke timing, it’s this one. I call it “Head up! Heels up! Snap!” The drill helps you learn to correct the timing of your breaststroke, which includes pulling first and kicking second. 

To perform this drill, put your arms into Superman position, grasping a kickboard that’s sideways. Place your head in the water, keeping your bodyline straight.

Push off and lift your head out of the water for a breath. As you do that, sweep your hands back to start the pull phase of the stroke.

While your head is still up, draw your heels up toward your butt. Bend your knees and keep your feet flexed but avoid lifting your knees too high or pulling them toward your chest, which can cause you to sink.

Then, snap! Snap your feet back and outward in the propulsive phase of the breaststroke kick. Focus on timing this snap to create a powerful forward push. As your legs extend, snap your head back down into the water to glide and shoot your hands forward.

While doing this drill, it’s important to keep your head stable; avoid moving it from side to side while breathing. Keep your eyes focused on a forward point.

Once you've mastered the timing, try the drill without the kickboard to incorporate the arm pull.

This drill can be tiring, so do just a few lengths before returning to regular breaststroke swimming. I promise you're going to feel a difference.

Training with a USMS club and working with a coach can help you continue to improve your technique.