Breaststroke pull + freestyle kick head down

Idea of the drill

The main idea of the drill is to improve the fast water catch-up and make proper mechanics of the breaststroke pull while keeping high speed.

Freestyle kicking with the flippers will help you maintain high speed and high body position in the water.

1. Put on fins. Lie on your chest with your arms straight forward, your face down and push off the wall. You need to build up speed to the maximum as quickly as possible.

2. Hold your body extended in a streamline position close to the surface of the water.

3. During phase pull.

3.1. Make good water catch up and powerful pull while exiting. Keep your head, neck and spine in one line.

3.2. Try to hold the body 60 degrees relative to the surface of the water while keeping your hips at the surface.

3.3. During the pull, drive your hips forward.

More details about proper breaststroke pull you can find at the website Analysisswim.com “Kinematic of the Breaststroke”.