How to learn to swim with a breasts ?

The breaststroke, also known as the classical swimming style, is one of the most challenging techniques to master due to the complex limb movements and the intricate coordination required. However, learning the breaststroke is worth the effort, mainly because of its efficiency. The energy expenditure is minimal—swimmers hardly tire, even at higher speeds or over longer distances. So, how do you learn to swim the breaststroke?

Learning the Breaststroke – Where to Start?

To master the breaststroke, it’s best to begin by attending a reputable course or individual lessons where professionals can guide your first steps in this style. This is particularly important because self-training may lead to bad habits, which are much harder to correct later than addressing mistakes early on.

How to Swim the Breaststroke Correctly?

Proper Arm Movements in the Breaststroke

In the starting position for the breaststroke, the swimmer lies on their stomach with arms stretched out in front and legs straightened. The stroke begins with slightly bent elbows, sweeping the arms outward and downward. The palms should face outward, with fingers kept together. The arms move only up to shoulder level. At the end of the stroke, the arms bend sharply and come together in front of the chest (as if in prayer) before extending forward again.

Common mistakes in arm movements:

• Skipping the phase of sweeping water outward, sideways, and then downward toward the chest (folding the arms too quickly under the torso).
• Making overly broad arm movements that go beyond the shoulder line.
• Keeping the palms horizontal during the stroke (they should be turned outward).

Proper Leg Movements in the Breaststroke

Leg movement is more important—and more challenging—than arm movement. About 70–80% of the speed achieved in the breaststroke comes from the legs. Starting with straightened legs, the swimmer bends the knees and pushes forcefully against the water with a maximum extension. During this motion, the feet should remain perpendicular to the water (in a flexed position). The feet straighten as the body returns to a streamlined position. The legs should make a relatively narrow movement, staying within or just slightly beyond hip width.

Common mistakes in leg movements:

• Moving the legs too widely during the stroke.
• Performing asymmetrical leg movements.
• Excessive or insufficient bending at the hips.
• Incorrect foot positioning during the stroke.
• Making vertical leg movements.

Head Position and Breathing

Proper head positioning and breathing are crucial for comfort and endurance while swimming the breaststroke. The head should remain just below the water's surface, emerging only to take a breath. During the arm extension phase, the head should stay submerged. As the arms push the water back and the knees bend, the head and upper back rise to allow for breathing. The body then straightens again, with most of the distance covered while the head is underwater. When raising the head for a breath, the chin should tilt toward the chest, with the swimmer looking into the water.

Common breathing mistakes:

• Keeping the head above water at all times
• Taking shallow breaths

Coordinating All Elements of the Breaststroke

Correct synchronization is essential for efficient and effective breaststroke swimming. The key rule is that the arm movement should occur when the legs are not creating additional resistance, and the backward kick should happen when the arms are being extended forward.

The most common mistake in the breaststroke is combining the arm and leg movements into a single synchronized sequence. However, the most efficient coordination involves the following sequence:

ARM MOVEMENT — INHALE — LEG MOVEMENT — EXHALE

This sequence concludes with the glide phase, where the body is in a fully streamlined position.

How to Learn the Breaststroke? Efficient breaststroke swimming requires flawless technique—this is the fundamental rule. Only with correct body movements can optimal results be achieved. Even minor technical errors in the breaststroke can lead to quicker fatigue or significantly slower swimming.