Kaitlin and Erik have a breaststroke that’s ideal for swimming the 400 IM.  They have fast hands in front, which allows them to get streamlined for a powerful kick.   

Here’s Erik at race pace to show what we mean.  Notice that he finishes the pull and is back in streamline before he starts his kick.

And here’s Kaitlin at race pace.  Notice how fast her hands are, and that she’s in streamline before the kick even starts.  Streamlining helps her get maximum power from the kick – a huge plus in the 400 IM or in any breaststroke race.  

It’s almost as if she’s attacking the water with her hands, getting back into streamline as fast as possible.

Now watch as Erik does the same thing.  He holds his elbows a little differently…

…but the speed and aggression are the same.  

His hands are so fast that he’s back in streamline before the start of the kick.

Now let’s slow things down and look at some of the other key focus points for a fast breaststroke.   

In these clips, watch the head and eyes.  As Kaitlin comes up to breathe, her head and neck are steady and in a straight line.  

And the eyes are down. 

Watch for the same things in Erik’s stroke.   The neck and head never move as he comes up for air.   

And the eyes are down.

Watch the eyes again in these underwater clips.  During the glide, Kaitlin’s eyes are looking down at the bottom of the pool.

This allows her to ride in perfect streamline, getting maximum power from every kick.

Same with Erik.  Eyes down during the glide.

Now let’s watch the feet.   Notice how Kaitlin’s feet stay together as she draws them up to get ready for each kick.

You can see this more clearly from under water.  Watch how Kaitlin’s feet stay together from the instant they slam together…until the instant they break apart to get ready for the next kick.   What Kaitlin is doing is “hiding” her feet and legs behind her body as she prepares for each kick.  

Here you can really see how the feet and legs remain hidden behind the body during the recovery.  This cuts down on resistance and helps Kaitlin deliver a more power kick. 

In the next two clips, watch Erik’s feet.  Notice how he slams his feet together to finish each kick.  

And how he holds his feet together as he draws them up to prepare for the each new kick.  

Finishing each kick and holding the feet together during the recovery is a major focus point for Kaitlin…

…and for Erik.  And it can help every swimmer develop a more powerful kick.   

As we review the things Kaitlin and Erik have in common, let’s focus first on the eyes.  

Watch how they keep the head steady and eyes down during the breath…

…and during the glide.

Notice their fast hands, and how they reach full extension before the start of every kick.

And notice the feet.  Watch how Kaitlin finishes each kick with precision and authority.

And watch how Erik holds his feet together, hiding them behind his body until the very last moment.

These are the things you can focus on every time you go to the pool.


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Breaststroke