Breaststroke Kick Basics on Front and Back
A 1300 m beginner session that teaches the breaststroke kick on the back and with a board before adding the arms and a calm glide.
- Duration
- 40 minestimated
- Distance
- 1,300 m
- Effort
- 27
- Level
- Beginner
- Focus zone
- Recovery
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy freestyle or breaststroke | 200 m | 85-92% CSS pace |
| 2 | Rest | 30 s | |
| 4 ×Repeat these steps | |||
| 3.1 | IntervalRecovery Breaststroke kick on your back, knees low | 25 m | 40-60% CSS pace |
| 3.2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 4.1 | IntervalRecovery Breaststroke kick with board | 50 m | 45-62% CSS pace |
| 4.2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 5.1 | IntervalRecovery Breaststroke, pull kick glide | 50 m | 60-75% CSS pace |
| 5.2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 6.1 | IntervalEndurance Freestyle, easy | 50 m | 85-92% CSS pace |
| 6.2 | Rest | 20 s | |
| 2 ×Repeat these steps | |||
| 7.1 | IntervalEndurance Breaststroke, steady | 100 m | 60-75% CSS pace |
| 7.2 | Rest | 30 s | |
| 8 | Cool-downRecovery Easy choice of stroke | 200 m | 75-85% CSS pace |
About this workout
The breaststroke kick gives a large part of the forward drive in this stroke, and it is also the part that feels least natural. The heels come up toward the seat with the knees fairly close, the feet turn out, and the legs push back and around until they meet in a straight line. Practicing it on your back first lets you watch the knees and check that they stay under the water.
After that, the kick moves to a board on the front, then into full breaststroke with an easy pull, a kick and a glide. A few lengths of freestyle in between keep the knees and hips from getting stiff. The session ends with two steady 100s of breaststroke.
If the kick hurts the knees or groin, make it smaller, and stop if the pain stays. Beginners can swim the 100s as 50s.
Tips
- Bring the heels toward the seat rather than pulling the knees under the body.
- Flex the ankles so the soles of the feet push the water back.
- Finish each kick with the legs together and the toes pointed.
Good forPoolGeneral fitness
Season phaseBaseAny time