​𝗧𝗵𝗲 𝟱 𝗞𝗲𝘆 𝗣𝗼𝗶𝗻𝘁𝘀 𝗼𝗳 𝗣𝗲𝗿𝗳𝗲𝗰𝘁 𝗕𝗿𝗲𝗮𝘀𝘁𝘀𝘁𝗿𝗼𝗸𝗲

1. 𝑻𝒉𝒆 𝑮𝒍𝒊𝒅𝒆: Start and Finish Like a Torpedo

𝗧𝗵𝗲 𝗣𝗿𝗼𝗯𝗹𝗲𝗺: Many swimmers rush the stroke and skip the glide. This wastes energy and kills your momentum.

𝗧𝗵𝗲 𝗦𝗼𝗹𝘂𝘁𝗶𝗼𝗻: Every single stroke should start and end in a tight, streamlined glide. This is your resting and speed phase!

𝑺𝒕𝒓𝒆𝒂𝒎𝒍𝒊𝒏𝒆 𝑷𝒐𝒔𝒊𝒕𝒊𝒐𝒏: Arms straight in front, hands together. Legs straight behind you, feet together. Body flat.

𝑯𝒐𝒍𝒅 𝒕𝒉𝒆 𝑮𝒍𝒊𝒅𝒆: After you kick, hold this torpedo position for a second or two. Feel the speed.

2. 𝑻𝒉𝒆 𝑷𝒖𝒍𝒍: A Small, Powerful Scoop

𝗧𝗵𝗲 𝗣𝗿𝗼𝗯𝗹𝗲𝗺: Making the arm pull too wide or too long. This creates drag and doesn’t propel you forward effectively.

𝗧𝗵𝗲 𝗦𝗼𝗹𝘂𝘁𝗶𝗼𝗻: The pull is a compact, heart-shaped motion. It’s more for lifting your body to breathe than for propulsion.

𝑶𝒖𝒕-𝑰𝒏 𝑴𝒐𝒕𝒊𝒐𝒏: Your hands sweep out to about shoulder-width, then scoop inwards under your chin.

𝑯𝒊𝒈𝒉 𝑬𝒍𝒃𝒐𝒘𝒔: As you scoop in, keep your elbows high and in front of your shoulders.

𝑺𝒉𝒐𝒐𝒕 𝑭𝒐𝒓𝒘𝒂𝒓𝒅: As soon as your hands meet under your chin, shoot them forward aggressively back into the streamline.

𝟑. 𝐓𝐡𝐞 𝐊𝐢𝐜𝐤: Your Powerful Engine

𝗧𝗵𝗲 𝗣𝗿𝗼𝗯𝗹𝗲𝗺: Using a weak “scissor” kick or letting your knees go too wide. The power comes from the kick, so it needs to be perfect.

𝗧𝗵𝗲 𝗦𝗼𝗹𝘂𝘁𝗶𝗼𝗻: The breaststroke kick is a powerful “whip” or “frog” kick.

𝑯𝒆𝒆𝒍𝒔 𝒕𝒐 𝑩𝒐𝒕𝒕𝒐𝒎: Bring your heels up towards your bottom. Keep your knees narrower than your feet.

𝑭𝒆𝒆𝒕 𝑶𝒖𝒕: Turn your feet outwards, so the insides of your feet are ready to catch the water.

𝑾𝒉𝒊𝒑 𝑩𝒂𝒄𝒌: Kick back and around in a circular motion, squeezing your feet together at the end.

𝟒. 𝐓𝐡𝐞 𝐓𝐢𝐦𝐢𝐧𝐠: “Pull, Breathe, Kick, Glide”

𝗧𝗵𝗲 𝗣𝗿𝗼𝗯𝗹𝗲𝗺: Pulling and kicking at the same time. This is the most common mistake and it stops you dead in the water.

𝗧𝗵𝗲 𝗦𝗼𝗹𝘂𝘁𝗶𝗼𝗻: The sequence is everything. Memorize this mantra: “Pull, Breathe, Kick, Glide.”

1. 𝒑𝒖𝒍𝒍: Your arms pull.

2. 𝒃𝒓𝒆𝒂𝒕𝒉𝒆:: As your arms pull, your head lifts to breathe.

 

3. 𝑲𝒊𝒄𝒌: As your arms shoot forward, your legs kick.

4. 𝑮𝒍𝒊𝒅𝒆: Everything is straight and streamlined. Hold it.

5. 𝑻𝒉𝒆 𝑩𝒐𝒅𝒚 𝑾𝒂𝒗𝒆: Undulating Motion

𝗧𝗵𝗲 𝗣𝗿𝗼𝗯𝗹𝗲𝗺: Staying flat like a board. This creates drag and makes the stroke feel clunky.

𝗧𝗵𝗲 𝗦𝗼𝗹𝘂𝘁𝗶𝗼𝗻: Your body should move in a gentle, wave-like motion.

𝑯𝒊𝒑𝒔 𝑼𝒑: When you breathe, your hips should be at their highest point.

𝑯𝒊𝒑𝒔 𝑫𝒐𝒘𝒏: As you kick and glide, your hips press down, creating a wave that travels down your body.

𝒊𝒎𝒂𝒈𝒊𝒏𝒆: You are a dolphin moving through the water, but with a breaststroke kick.

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