Breaststroke 101: Mastering the Basics

This course is designed for beginner swimmers looking to master the essential skills of the breaststroke. Through step-by-step guidance, participants will learn proper body positioning, timing, arm and leg coordination, and breathing techniques to swim breaststroke confidently and efficiently. By the end of this course, you'll have the skills to swim breaststroke with ease.

Module 1: Foundations of Breaststroke

Lesson 1.1: Introduction to Breaststroke

• Overview of the breaststroke and its key features
• Benefits of mastering breaststroke (e.g., control, energy conservation, ideal for distance swimming)
• Equipment needed: swim cap, goggles, and optional pull buoy

Lesson 1.2: Body Position and Balance

• Understanding the streamlined position for breaststroke
• How to maintain body balance to reduce drag
• Practice drills: glide on your front, pushing off the wall

Lesson 1.3: Breathing Techniques

• Proper timing for breathing during breaststroke
• Drills to synchronize breathing with arm and leg movements
• Common breathing mistakes and how to avoid them

Module 2: Mastering the Arm Stroke

Lesson 2.1: Arm Movement Basics

• Breakdown of the breaststroke pull: outsweep, insweep, and glide
• Tips for maintaining efficiency and avoiding wide or shallow strokes
• Practice drills: sculling, outsweep to insweep transition

Lesson 2.2: Perfecting the Arm Stroke

• Focusing on the insweep for maximum propulsion
• Ensuring smooth transitions between stroke phases
• Practice drills: fingertip drag to streamline glide

Module 3: Building an Effective Kick

Lesson 3.1: The Breaststroke Kick

• Mastering the whip kick: how to snap the legs together for power
• Importance of ankle flexibility and kick symmetry
• Practice drills: frog kick and kick with a board

Lesson 3.2: Coordinating the Kick with the Stroke

• Timing the kick with the glide for maximum efficiency
• Integrating arm pull, kick, and glide in one fluid motion
• Practice drills: pull-buoy swimming with focus on arm stroke and kick separation

Module 4: Synchronizing Movement and Timing

Lesson 4.1: Combining Arm, Kick, and Breathing

• Perfecting the coordination of arms, legs, and breathing
• How to execute a smooth, continuous breaststroke rhythm
• Practice drills: full stroke with a focus on rhythm and glide

Lesson 4.2: Maximizing Efficiency

• Tips for reducing energy use and maximizing distance per stroke
• Adjusting your stroke for long-distance swimming
• Practice drills: swimming with a focus on slow, powerful movements

Module 5: Building Endurance and Speed

Lesson 5.1: Pacing and Distance Swimming

• How to pace yourself for longer swims
• Practice drills: interval training and distance sets

Lesson 5.2: Refining Technique for Speed

• Advanced techniques for a faster breaststroke
• Practice drills: explosive starts and fast turns

Lesson 5.3: Course Recap and Final Swim Assessment

• Reviewing progress and refining technique
• Final assessment: swimming breaststroke for 100 meters
• Tips for continued improvement and advanced training recommendations

By the end of Breaststroke 101, you'll have a comprehensive understanding of the stroke and the ability to swim breaststroke with confidence.