**No Streamline/Streamline**
Compare the amount of resistance in this style of breaststroke -- where Karlyn has no glide and doesn’t reach streamline on every stroke...

...with the amount of resistance in this style -- where Karlyn takes time to get into a streamline glide on every stroke.

Taking lots of strokes like this may feel productive...

But you’re actually more productive if you take time to get into streamline on every stroke.   Streamline allows you to travel forward without much effort.  It also sets you up for a a more productive pull.  

Try a length where you start with rapid strokes and no glide...

...And transition into a longer stroke, achieving streamline on every stroke.

**Getting Stuck Under the Chin/Fast Hands**
A common mistake in breaststroke is letting the hands get “stuck” under the chin.  

It feels good to get that long breath of air, but if you pause too long with your hands under your chin, you create a dead spot in your stroke, and it’s actually harder to keep your momentum going.   Compare this stroke -- with hands under the chin...

...to this type of stroke, where Karlyn is focusing on fast hands.  Her pull is small and quick...and she shoots her hands back into streamline. 

Try swimming both ways...big pull and a long pause for air with hands under the chin...

...and small pull, working on fast hands, quick breath, and getting back into streamline as quickly as possible.  

**Elbows Down/Elbows Up**
A common mistake in breaststroke is letting the elbows DROP during the pull.   Here it looks like Karlyn is using her hands to polish the water, rather than using them to pull herself forward.

Here... Karlyn is keeping her elbows UP during the pull. Her hands sweep out...the elbows POP...the fingertips point down...and she keeps her elbows high for a quick pull that happens out in front of her body.

Notice that with elbows up and fingertips down, Karlyn creates a long straight pulling surface.  Her palm, wrist, and forearm work as one unit to pull her forward.

Try both ways:  Swim with your elbows down and your fingertips pointed up or forward...

... then swim with elbows up and fingertips down.  Maintain a straight pulling surface from fingertips to elbow.

**Wide Kick/Narrow Kick**
Swimmers love to feel like they’re working hard, and there’s nothing that takes more work than a big, wide breaststroke kick.    The wider your kick, the more resistance you create, and the harder you have to work to overcome that resistance.

A wide kick can feel productive.  But what you’re feeling is the huge surge that happens when you go from here -- almost a full stop -- to getting moving again.   

With a narrow kick you won’t feel those huge surges of power.   But you’ll create less resistance, which makes it easier to keep moving forward.   

By keeping her knees close together, bringing the heels up toward the butt, and kicking back with the feet, Karlyn creates minimum drag and maximum power.  

When you contrast this for yourself, notice how a wide kick creates a slower stroke...

...and how a narrow kick creates a quick rhythm that helps you maintain momentum and power.


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Breaststroke - Contrast Drills