Breaststroke is complicated, but the beauty is that there is not just ONE way to do it. If you look at the elite breaststrokers of the world - Adam Peaty, Ippei Watanabe, Marco Koch, Ruta Meilutyte, Kanako Watanabe, Lilly King - each one performs this discipline slighly differently.
Knowing this, however, there are still several characteristics that are applicable to most all breaststrokers, which we can adapt to our own swimming.
- Movement should be on the horizontal plane - As with butterfly, we're seeing much less up/down undulation and more 'flat' swimming with everything moving forward. This is the case with breaststroke. The flat stroke helps reduce drag resistance and produce a faster stroke rate.
- Arm movement should gain speed throughout - the acceleration should increase as your arms perform the pull.
- Head & shoulder should be returned to 'streamlined position' prior to the arms fully lengthening out forward and also before the kick.
- The recovery is typically begun once the elbows are level with the shoulders.
- Water is displaced by the instep, ankles and lower legs during the kick.
- Try not to think of the kick as a 'circle' and instead keep in mind the fact you're trying to push water behind you.
- Keep low across the water with the breath and don't have any unnecessary head movements. The head through torso operate as one unit.
- Hips should remain at the surface at all times.