Breaststroke (BR)

INTRODUCTION

Breaststroke is a method of traveling through the water in a prone position and is considered a survival stroke. It is characterized by the use of symmetrical arm actions and symmetrical leg actions which, when coordinated, alternate between a propulsive phase and a gliding phase. Becoming proficient at Breaststroke develops Propulsion Competency and contributes to the development of Breath Control Competency.

Swimming on the front, compared to swimming on the back, allows better visibility to avoid hazards, determine one’s bearings, and orient to safe locations. Swim strokes that utilize symmetrical arm and leg actions tend to have glide phases and relatively slower stroke tempos, which often result in lower intensity and energy conscious methods of propulsion. Breaststroke in particular provides the best forward visibility of the front swim skills. Additionally, the coordination of the limbs and the timing between the distinct propulsive phase and glide phrase can be adapted to best serve a wide variety of use-cases and situations. For example, Breaststroke can be optimized for greater speed, such as for a competitive stroke; however, this is at the cost of higher energy expenditure and reduced visibility. Inversely, by elongating the glide it can be performed in a way that is relatively less strenuous, which is beneficial for long duration swims or can be used to recuperate between higher intensity swims, but at the cost of speed and efficiency.

When first learning Breaststroke, individuals should focus on developing a basic proficiency with the arm strokes and the kicks individually, before attempting to coordinate the actions as a whole stroke. Additional emphasis may need to be placed on learning the kick, as flexing the feet before extending the legs is unique and does not mimic any land-based movement or activity. As individuals become more comfortable with the symmetrical arm and leg cycles the focus should shift to coordinating the actions of the limbs in order to align the propulsive phases of the arms and legs and provide a glide phase, as well as provide efficient and consistent breathing. As proficiency increases, learning to modify the arms, legs, and timing for different situations should be emphasized, as well as building endurance and the ability to continue propelling for long durations.