**Searching for the Magic “W” in Your Breaststroke Kick**

**Dave Salo**

**5 Time Olympic Coach**

**GoSwim Athletes Coached by Dave Salo**

*   Amanda Beard
*   Dave Denniston
*   Staciana Winfield
*   Jessica Hardy
*   Jason Lezak
*   Scott Tucker
*   Eric Shanteau
*   Ricky Berens

The trend in breaststroke is toward a narrow kick.  There’s variation in how far the feet extend outside the body cylinder, but there’s agreement that the knees should be narrow, with the feet extending wider than the knees, and the legs forming a “W” in the water.  This week we discuss how to develop a narrow, powerful kick.

 

**Monday**

**Amanda Beard: Finish Your Kick**

Even though the chapter focuses on how well Amanda finishes her kick, there are plenty of instances that point out how amazing she is at getting into the W style of kick set up we’re looking for in today’s style of great breaststroke.

<https://www.goswim.tv/lessons/527-finish-your-kick>

JUMP TO KATE - 43.09

JUMP TO ZAC - 43.25 - 11560 (compare) - 15050

Video 3 Dave and Staciana

**Tuesday**

**Glenn: Breaststroke Kick Width**

Glenn demonstrates four variations of the breaststroke kick, ending with “knees narrow, feet wide” – the classic “W” shape.  He shows how to use a pull buoy to train knees, narrow, feet wide.

<https://www.goswim.tv/lessons/3267-breaststroke-kick-width>

**Wednesday**

**Davo Drills:  Wall Kick**

By holding your body close to the wall, your knees automatically stay narrow and in line with your shoulders, and the kick happens behind your body, forming the magic “W.”

<https://www.goswim.tv/lessons/183-wall-kick>

**Thursday**

**Glenn: Grab the Heels Kick**

After practicing breaststroke kick with your belly against the wall, try this next: breaststroke kick on your back, grabbing the heels with your hands.

<https://www.goswim.tv/lessons/2925-breaststroke-grab-the-heels-kick>

 

**Friday**

**Drill: Breaststroke Kick on Your Back with Pull Buoy**

From grabbing the heels, progress to not grabbing the heels but recovering the legs BEHIND the body.  Check yourself on the fine points: not stopping and surging and not bobbing up and down.  Think about the legs forming a “W” shape.

<https://www.goswim.tv/lessons/2179-breaststroke-kick-on-back>

**Saturday**

**Haufler Breasatstroke:  The Problem – Knees Too Wide**

Steve Haufler has a huge bag of tricks for correcting a too-wide breaststroke kick.

<https://www.goswim.tv/lessons/1500-the-problem-knees-too-wide>

**Sunday**

**PDF Fins Breaststroke Kick – Annotated**

We love using PDFins to help swimmers reduce resistance in all areas of the breaststroke kick – from the setup to the delivery.  Check out the overhead footage for this swimmer’s narrow knees and wide feet.

<https://www.goswim.tv/lessons/2588-pdf-fins-breaststroke-kick-annotated>


Jan. 20, 2026 - Magic “W” in Your Breaststroke Kick  

**Favorite Drills of World-Class Breaststrokers**

**Anita Nall**

1992 Olympic Team

Gold Medal 400 Medley Relay

Silver Medal 100 Breast

Bronze Medal 200 Breast

**Jeremy Linn**

1996 Olympic Team

Gold Medal 400 Medley Relay

Silver Medal 100 Breast

**Roque Santos**

1992 Olympic Trials Champion

**Susie Jones Roy**

1968 Olympic Team - Swam prelims on the relay which won the Gold

 

We’ve heard there’s some debate about whether breaststrokers are the best looking and the smartest.  But there’s no debate:  Breaststrokers have all the best drills.  This week we turn to GoSwim’s world-class breaststrokers to learn their go-to drills for honing technique.  Join us!

 

**Monday**

**Jessica Hardy: Breaststroke Fists**

Swimming breaststroke fists takes away the catch element of your hands and puts the focus on your forearms to catch water.

<https://www.goswim.tv/lessons/1305-fist-drill-breaststroke>

**Tuesday**

**Roque Santos: Pull-Buoy Kick**

Pull-Buoy Kick imprints narrow knees in breaststroke kick.

<https://www.goswim.tv/lessons/497-pull-buoy-kick>

**Wednesday**

**Dave Denniston Drills:  Pulse Breaststroke**

Besides being FUN, Pulse Breaststroke helps you develop a flowing and propulsive hip movement in breaststroke.

<https://www.goswim.tv/lessons/191-pulse-breaststroke>

 

**Thursday**

**Brendan McHugh: 2 Down/1 Up**

Brendan McHugh uses 2 Down/1 Up Breaststroke to discover and understand the bodyline needed for effective breaststroke.

<https://www.goswim.tv/lessons/1989-breaststroke-2-down-1-up>

 

**Friday**

**Carlos Almeida: Vertical Scull and Pulldown**

Carlos Almeida goes vertical to work on his breaststroke scull, timing, and explosive power for his underwater pulldown.

<https://www.goswim.tv/lessons/1251-drill-vertical-scull-pulldown>

**Saturday**

**Brendan Hansen: Head-Up Breaststroke**

Brendan Hansen uses Head-Up Breaststroke to develop fast hand speed and overall breaststroke timing.

<https://www.goswim.tv/lessons/260-head-up-breaststroke>

 

**Sunday**

**Amanda Beard: Drills**

Amanda shares her four favorite drills for improving feel for the water.

<https://www.goswim.tv/lessons/543-drills>


Jan. 13, 2026 - Favorite Drills of World-Class Breaststrokers

**Back-to-Breast Turns**

Join us this week as we give teaching progressions for all four versions of the back-to-breast turn:  open turn, spin (or bucket) turn, somersault turn, and crossover turn.  Thank you, Steve Haufler for providing clear instruction and visuals!

**Monday**

**Haufler Turns:  Teaching Ready Position and Pushoff – Ready Position**

The key to learning all five of the open turns, including the back-to-breast turn, is to master “Ready Position.”  Steve Haufler gives us visuals and key words for teaching this skill.

<https://www.goswim.tv/lessons/754-teaching-ready-position-and-pushoff-ready-position>

**Tuesday**

**Haufler Turns: Teaching Ready Position and Pushoff**

Here’s how to take your swimmers from “Ready Position” to actual pushoff.

<https://www.goswim.tv/lessons/755-teaching-ready-position-and-pushoff-ready-position-push-off>

**Wednesday**

**Haufler Turns:  Teaching Progression for Back-to-Breast Open Turn**

We love Steve’s 5-step progression for teaching the Back-to-Breast Open Turn.

<https://www.goswim.tv/lessons/760-teaching-progressions-for-back-to-breast-turns-open-turn>

**Thursday**

**Haufler Turns:  Teaching Progression for Back-to-Breast Spin Turn**

Here’s Steve’s 5-step progression for teaching the Back-to-Breast Spin Turn, sometimes called a “bucket turn.”

<https://www.goswim.tv/lessons/762-teaching-progressions-for-back-to-breast-turns-spin-turn>

**Friday**

**Haufler Turns: Teaching Progression for Back-to-Breast Somersault Turn**

Here’s Steve’s 5-step progression for teaching the Back-to-Breast Somersault Turn.  This is *not* a crossover turn, which will be covered in Saturday’s video.

<https://www.goswim.tv/lessons/761-teaching-progressions-for-back-to-breast-turns-somersault-turn>

**Saturday**

**Haufler Turns:  Teaching Progression for the Back-to-Breast Crossover Turn**

Steve’s 5-step progression for teaching the Back-to-Breast Crossover Turn.

<https://www.goswim.tv/lessons/763-teaching-progressions-for-back-to-breast-turns-crossover-turns>

**Sunday**

**Haufler Turns: World’s Best Drill for Improving Your Open Turns**

We agree.  This is the world’s best drill for improving your open turns, including the back-to-breast turn.

<https://www.goswim.tv/lessons/765-the-world-s-best-drill-for-improving-your-open-turns>


Oct. 28, 2025 - Back-to-Breast Turns

The start of a new season is the perfect time to focus on skills rather than training.  At the top of the list are TURNS…and there are SEVEN turns that every swimmer needs to know.  This week we focus on five of the seven turns – the open turns: (1) Fly to Fly, (2) Fly to Back, (3) Back to Breast (open version), (4) Breast to Breast and (5) Breast to Free.

**Monday**

**All Strokes Drills (The Seven Competitive Turns)**

Here’s a quick overview of the seven turns that every competitive swimmer needs to know.

<https://www.goswim.tv/lessons/1927-all-strokes-the-seven-competitive-turns>

**Tuesday**

**James Guy: Butterfly Turn**

James Guy offers a master class in how to execute a Fly-to-Fly open turn.

<https://www.goswim.tv/lessons/2607-butterfly-turn>

**Wednesday**

**Shanteau (BONUS TURNS – Butterfly to Backstroke)**

For a closeup view of the Butterfly-to-Backstroke transition turn, we turn to US Olympian Eric Shanteau.

<https://www.goswim.tv/lessons/743-bonus-turns-butterfly-to-backstroke>

**Thursday**

**Haufler Turns (Teaching Progressions for Back-to-Breast Turns –Open Turn)**

Here’s Steve Haufler’s 5-step teaching progression for the Back-to-Breast open turn.

<https://www.goswim.tv/lessons/760-teaching-progressions-for-back-to-breast-turns-open-turn>

**Friday**

**Sarah Katsoulis: Breaststroke Turn**

Aussie Olympian Sarah Katsoulis demos how to place and use the hands for a flat-wall, Breast-to-Breast Turn

<https://www.goswim.tv/lessons/1829-sarah-katsoulis-breaststroke-turn>

**Saturday**

**Turn Drill: Hot Hand Open Turn**

If you swim in the USA, where most pools have a gutter or “lip,” you should USE THE LIP.  Here’s how to do it without climbing up and out of the pool!

<https://www.goswim.tv/lessons/2187-turns-hot-hand-open-turn>

**Sunday**

**Sandeno & Vendt (Breast to Free Turn)**

Closing out the week with a silent clip of US Olympians Erik Vendt and Kaitlin Sandeno executing the breast-to-free transition turn. What catches our eye is how quickly they get one hand off the wall, and how low they keep the head during the turn.

<https://www.goswim.tv/lessons/567-breaststroke-freestyle-transition>

**App Update and Athlete Onboarding**

Glenn discussed the recent app update and emphasized the importance of athletes using the app for data entry rather than coaches. He mentioned conducting onboarding sessions for athletes, parents, and teams, and introduced a new data access system for age group parents, offering both basic and pro levels of data access. Glenn shared his pride in his wife Rachel's performance at her first dual meet, highlighting Northwestern's impressive results and pool records. He encouraged anyone with questions about the app to schedule a demo with him or Alex.

**Swimming Season and Technique Insights**

Glenn discussed the successful start of the swimming season and highlighted the positive atmosphere during a recent tri-meet, which included an unexpected feature in the New York Times. He then focused on teaching techniques for competitive swimming turns, emphasizing the importance of using gutters in U.S. pools and the advantages of proper technique. Glenn also shared insights from observing elite athletes like James Guy and Eric Chanteau, noting differences in their techniques despite similar coaching. He concluded by expressing his personal motivation to help people reach their potential and achieve happiness through swimming.

**Optimizing Swimming Techniques**

Glenn discussed techniques for swimming with minimal resistance, focusing on the importance of proper hand and foot placement, as well as the lack of resistance in Eric Chanteau's swimming style. He emphasized the significance of cutting a path with the knees and opening the feet at the last possible second to optimize performance. Glenn encouraged viewers to apply these techniques in their swimming or teaching practices to reach their full potential.

**Backstroke Turn Technique Training Session**

The meeting focused on teaching swimmers the back-to-breaststroke turn technique, emphasizing the importance of the ready position and practicing with both hands. The discussion covered different types of turns, including flat wall and gutter turns, with specific attention to hand positioning and leverage. The group watched videos of elite swimmers demonstrating proper technique, particularly highlighting the need for quick hand release off the wall to prevent slipping. The session concluded with a demonstration of a staggered hand turn by Brendan McHugh, an elite breaststroke swimmer, showcasing advanced techniques for experienced athletes.

**Swimming Techniques and Turn Improvements**

The group discussed swimming techniques, focusing on wall touches and turns. Helen and Glenn emphasized that simultaneous wall touches are illegal and difficult for officials to enforce, advising swimmers to simply tap the wall and move on. Barbara shared a video of Brendan executing a fast and low breaststroke turn, which Glenn praised for its speed and technique. The conversation concluded with a discussion about the evolution of swimming techniques in college and professional levels, noting the increased speed and efficiency of modern turns.

**Swimming Turns and Speed Techniques**

The discussion focused on swimming techniques, particularly turn approaches. Mark and Mike discussed how elite athletes maintain speed through turns rather than slowing down in anticipation, comparing it to a ball bouncing off a wall. Mike explained that teaching turns involves simple principles like changing direction quickly and making stroke adjustments before the turn, while Glenn shared an anecdote about Shemanovic being DQ'd due to his unusually fast turns. The conversation concluded with a discussion about the importance of dryland training, particularly core work, to help swimmers maintain speed and execute turns effectively.

**Swimming Turns: Research and Techniques**

The group discussed swimming techniques, focusing on spin turns and their superiority to traditional turns, as supported by research from Gary Hall Sr. They explored the mechanics of different turns, including breaststroke and butterfly, emphasizing the importance of teaching swimmers the difference between legal and optimal turns. Barbara suggested focusing on the crossover turn in the next session, while Beth shared insights from using a small 3-lane pool for WITs, highlighting the impact of timing and technique. The group agreed to plan content for the next meeting, considering topics like reverse butterfly or maintaining momentum into the wall.


Oct. 14, 2025 - Open Turns

**Breaststroke Shoulders Discussion**

The topic for the meeting was breaststroke shoulders, a subject Alex admitted he doesn't often focus on but found interesting to explore. He planned to share videos and discuss the role of shoulder action in the stroke.

**Breaststroke Technique and Positioning**

Aleks discussed Amanda's breaststroke technique, focusing on her shoulder shrug and hip engagement. He explained how Amanda's vertical body position and forward hip drive naturally result in an upward shoulder shrug. Aleks also covered the importance of hand recovery in breaststroke, noting that while Amanda brings her hands high out of the water, younger swimmers should keep their hands at the surface and drive them forward. He emphasized the need for a straight, flat recovery and warned about the risk of DQs with high arm positions. Finally, Aleks stressed the importance of maintaining a streamlined position to reduce drag and increase speed.

**Breaststroke Techniques and Drills**

Aleks discussed various breaststroke techniques and drills, emphasizing the importance of body position, hip drive, and hand recovery. He highlighted how maintaining a straight line from fingertips to toes and keeping the head down can improve stroke efficiency. Aleks also explained the benefits of keeping the elbows close to the body during the pull phase and snapping the hands forward quickly to facilitate a smooth recovery. He noted that sprint breaststroke requires a different approach compared to endurance breaststroke, but the fundamental principles remain the same.

**Effective Swimming Techniques Discussed**

Aleks shared a video of Brennan Hansen swimming and discussed the technique he demonstrated. He highlighted how Hansen's small profile in the water and his ability to create a cone of disruption showed effective cutting through the water. Aleks emphasized the importance of making a "bed" with the arms extended forward before laying the head down, which he said was a key part of the stroke technique. He praised Glenn for capturing unique angles of the swimmer that defy expectations.

**Breaststroke Pull Width Optimization**

Aleks discussed a breaststroke drill that demonstrates how swimmers can experiment with different pull widths to find the optimal balance between body drive and drag reduction. He explained that while some swimmers benefit from a wide pull, others may need to be more narrow, and emphasized the importance of finding the right position that allows for maximum hip movement and forward momentum. The drill involves gradually widening the pull while observing how the hips track forward and the body rises out of the water, ultimately helping swimmers achieve a more efficient stroke.

**Breaststroke Technique and Training Discussion**

Alex shared a story about a Russian swimmer who participated in a Zoominterview during the COVID-19 pandemic, discussing their experience transitioning from swimming in Russia to the United States. Barbara and Melinda discussed the role of elbows in breaststroke technique, with Barbara emphasizing the importance of bringing elbows in to create a good profile and Melinda noting that excessive elbow squeezing can cause shoulder pain. Alex suggested using drills like swimming with a noodle under the armpits and lying on a landline to prevent novices from pulling back too far. Paul Frentsos had a question about shrugging in breaststroke technique, but the transcript ended before he could ask it.

**Forward Swimming Techniques Discussion**

Paul and Aleks discussed swimming techniques, focusing on maintaining forward momentum and balance in the water. They agreed that teaching swimmers to keep their arms forward and avoid pulling their elbows too far back is crucial, especially for younger athletes. Aleks emphasized the importance of head position and using techniques like the tennis ball under the chin to help swimmers stay forward as they breathe. They also discussed how powerful kicks and pulls can help swimmers overcome the challenges of pulling too far back.

**Breaststroke Immersion Techniques**

The discussion focused on breaststroke technique, particularly regarding the optimal depth of immersion. Aleks explained that immersion depth is swimmer-dependent and varies by event, noting that 50 breaststrokers should be flatter on the surface while 200 breaststrokers need more depth. They emphasized that proper technique involves maintaining a forward hand recovery, avoiding hand drop, and keeping the head down, with the body naturally finding its appropriate depth based on these fundamentals.

**Breaststroke Technique Analysis and Insights**

The discussion focused on comparing breaststroke techniques between swimmers Kate Douglas and Lily King. Aleks shared insights about Lily's development from a tempo-driven 200 breaststroker to a more forward-oriented technique, while Paul observed Kate's adaptation from 200 to 100 breaststroke by adjusting her tempo and stroke rate. Karen noted that swimmers sometimes struggle with trusting a forward pull and powerful kick rather than relying on increased stroke rate, and mentioned a technique tip about forehead positioning in breaststroke.

**Breaststroke Technique and Training**

The discussion focused on breaststroke technique and training, with Aleks sharing their approach to teaching swimmers to minimize stroke counts, particularly aiming for 4-6 strokes for boys and girls respectively. They emphasized the importance of focusing on body drive and hip engagement rather than shoulder movement, citing Leon Marchand's efficient 2-stroke 25m split as an example of what can be achieved through consistent training. Robin contributed insights about the importance of maintaining the correct line in breaststroke, noting that getting just one inch under the water can reduce surface drag by 50%, while Paul inquired about tips for naturally faster breaststroke swimmers, to which Aleks recommended using a tempo trainer to analyze and improve stroke tempo.

**Swimming Tempo Trainer Techniques**

Alex Fansler discussed using tempo trainers to help swimmers understand and adjust their pace, particularly by making gradual changes in 25-second intervals. He emphasized the importance of translating tempo trainer exercises to actual swimming through stroke counting, which helps swimmers maintain their pace without the metronome. For next week's session, Barbara suggested focusing on what coaches should be concerned about as the new swim season begins, including fundamentals like streamlines, dolphin kicks, and pullouts.


September 9, 2025 - Breaststroke Shoulders

Jessica shares her thoughts on using her hands in breaststroke.


Breaststroke Hands.

Breaststroke distance per cycle is all about the LINE. Body line. Streamline. Low Head. Straight arms. Pointed toes. Integrety at the beginning and end of each stroke. No churning… the LINE!

**Monday - August 25**

**Anton - Breaststroke Head**

Lifting the head and eyes for the breath, to better draw the hips and set up the kick. Getting the head tucked, and back in line for the extension forward.

<https://www.goswim.tv/lessons/2311-preview-breaststroke-head>

**Tuesday - August 26**

**Breaststroke - Head - Felipe**

In this video, we give our impressions of Felipe’s stroke. This more free-flowing expression of specific aspects is what we learn from this amazing athlete.

<https://www.goswim.tv/lessons/2617-breaststroke-head>

**Wednesday - August 27**

**Amanda Streamline!**

The key to moving fast in breaststroke is to create as little resistance as possible. I keep this in mind when I pull…when I kick…and especially when I glide between strokes.

<https://www.goswim.tv/lessons/524-streamline>

**Thursday - August 28**

**Roque - Body Position**

<https://www.goswim.tv/lessons/491-body-position>

**Friday - August 29**

**Pull Your Hips Forward**

When I think about my pull, I’m actually thinking about my hips.

<https://www.goswim.tv/lessons/525-pull-your-hips-forward>

**Saturday - August 30**

**Connect Hands, Head, and Hips Going to Air**

Brendan’s pull is all about timing… and the connection between the hands, head, and hips.

<https://www.goswim.tv/lessons/238-connect-hands-head-and-hips-going-to-air>

**Sunday - August 31**

**Breaststroke Kick - Roque**

<https://www.goswim.tv/lessons/489-breaststroke-kick>


August 26, 2025 - How to Improve Breaststroke Distance Per Cycle

Head position in breaststroke varies by athlete, but Anton shows purpose in his movement.

Lifting the head and eyes for the breath, to better draw the hips and set up the kick. Getting the head tucked, and back in line for the extension forward.

The two extremes performed with great purpose.


Anton - Breaststroke Head.

In this video, we give our impressions of Felipe’s stroke. This more free-flowing expression of specific aspects is what we learn from this amazing athlete.

We’re going to be focusing on Felipe’s Hips.


Breaststroke - Hips

In this video, we give our impressions of Felipe’s stroke. This more free-flowing expression of specific aspects is what we learn from this amazing athlete.

We’re going to be focusing on Felipe’s Head.

**🐸 Breaststroke Head & Hip Connection**

*   👀 **Eyes guide the hips** – Lifting the eyes slightly can help bring the hips forward to set up the kick. Eyes too far down = hips stay stuck, kick gets too big.
*   🔄 **Try both** – Practice with eyes down vs. eyes slightly forward to see how it affects hip movement.
*   ⬆️➡️⬇️ **Up, then back down fast** – Lift eyes just enough to shift hips, but don’t hold them up. Drop the head back down quickly into streamline.
*   🥽 **Perfect line** – At full extension, the head should fit neatly between the arms, with goggles visible under the arms for a clean line.
*   ✋ **Hands first, head second** – Don’t lead the stroke by lifting your head. Instead, let the pull begin first (hands out), then the head follows as the arms sweep in.
*   🧩 **Everything connects** – Hands pull in, head lifts slightly, hips drive forward, then head and hands shoot forward together into streamline 🚀.

**Bottom line:** The head isn’t just along for the ride — 👀 eyes and head position control how the hips move, and when timed right, they make the breaststroke smoother, faster, and more powerful 💨.


Breaststroke - Head - Felipe

**🐸 Breaststroke Streamline & Lunge Tips**

*   ✨ **Streamline is #1** – After every kick, glide in streamline before starting your pull. If you rush, you lose speed.
*   👀 **Eyes down** – Keep your eyes looking at the bottom. Looking up makes your head lift and changes your stroke (even if it looks good for pictures 📸).
*   🙆 **Body helps, not just arms** – Use your chest and hips in the stroke. Chest goes down, hips pop up, then accelerate through the pull for more power 💥.
*   🐬 **Think like butterfly** – A slight body wave makes your pull stronger and smoother, not just arm-driven.
*   🏹 **The famous lunge** – After the pull, shoot forward with your head + hands together (like a cat pouncing 🐱). Forehead enters the water first, arms stay tight, and you dive into streamline again 🚀.
*   🌊 **Ride the wave** – At the top of your stroke, use your body to dive forward smoothly, not pause. This keeps you fast and reduces drag.

**Bottom line:** Look down 👀, glide long ✨, use your body 💪, and lunge forward 🏹 into streamline 🚀. That’s what makes breaststroke powerful *and* beautiful.


Roque - Body Position

**🐸 Breaststroke Kick Tips**

*   ⬆️ **Feet up, not out** – Bring your feet straight up toward your bottom. Don’t let them swing out wide like parachutes 🎈🎈 (that slows you down).
*   👣 **Toes together trick** – Touch your toes when you pull them up. If your toes are touching, you know you’re in the right spot ✅.
*   🤫 **Hide your legs** – Keep your feet and calves tucked behind your thighs so they don’t catch extra water. Less splash = more speed 🚀.
*   🤸 **Knees stay close** – Keep your knees about shoulder-width apart. If they spread too far, your kick pushes water sideways ➡️⬅️ instead of straight back 🏊.

**✨ Bottom line:** Stay small, smooth, and straight — kick back, not out, and you’ll glide faster through the water 🌊.


Breaststroke Kick - Roque

This is an old drill revisited due to a young swimmer posting a comment in the GoSwim app.  "Tori" posted that she just learned she had "breaststroker's knee" and was pretty unhappy about it.  

Breaststroker's knee is a common injury due to either an improper kick, or the overuse that comes with repetitive movements.  Simply put, doing the same thing over and over again can cause problems.

**Why Do It:**
While not all injuries are avoidable, educated athletes can listen to their bodies, and make small manipulations on their movements to vary which muscles and joint angles they work on a daily basis.  If you're swimming a lot of breaststroke, it'll be important to understand the chances of injury that come with that, and make adjustments before you experience knee pain.

**How to Do It:**
**1.**  What we're showing are more drastic angles, and when you're doing this while swimming, it may be very difficult for the naked eye to spot.  You can read more about that idea in this old article, Swimming Inside Your Skin.
**2.**  Now work your breaststroke kick with three different positions.  Narrow kick.  Normal kick.  Wide kick.
**3.**  Swim a set, or a day, or a week, using your normal breaststroke kick.  You'll want to swim mostly in this style since it's the way you'll be racing.
**4.**  Every few days, or when you start feeling pain, switch to a variation of your kick, either narrow or wide, for the next set, or the next day, or the next week.
**5.**  Continue to vary your kick to allow you to keep swimming breaststroke, rather than to risk overuse injuries.

**How to Do It Really Well (the Fine Points):**
This is always the tough question... if kicking too narrow or too wide slows you down, what's the point?  It's pretty simple actually, sometimes decisions you have to make as a swimmer have to do more with long-term performance than for what's best today.  By learning how to make small adjustments during swimming, or kick sets, you can not only avoid injury, but also, in the long term, build up the fine muscles around the joint to build a stronger overall unit.

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Breaststroke - Kick Variation