The 5 Best Breaststroke Swim Workouts

Fast breaststroke requires an effective kick, a powerful pull, precise timing, and a streamlined body position. These coach-written workouts will help you improve all of that.

These breaststroke workouts, which incorporate some freestyle swimming, integrate timing, pulling, kicking, speed, and endurance, and range from 2,350 to 3,800 yards. Adjust the distances and rest to your ability. If your knees, hips, groin, or lower back start hurting, stop or substitute another stroke.

USMS members can find thousands of additional workouts in the USMS Workout Library.

For more breaststroke technique advice, including drills, sets, and dryland exercises for every element of the stroke, check out, Swimming Breaststroke: The Complete Guide.

Workout 1: Develop Better Breaststroke Timing

This 3,800-yard breaststroke timing workout uses the 2 kicks, 1 pull and 2 pulls, 1 kick drills to emphasize different parts of the stroke sequence. The first teaches you to complete your kick with your arms extended in front; the second teaches you to pull while your legs remain long and aligned.

The workout also asks you to adjust your breaststroke stroke count. Lower counts require more distance per stroke, whereas higher counts require a faster rhythm. Your pull, recovery, kick, and streamline must remain coordinated at both rates.

Most breaststroke should range from 5 to 7 on a scale of 1 to 10. The strong repetitions can reach 8 if your timing remains controlled. No equipment is required.

The goal isn’t to create exaggerated pauses between your pull and kick. Use the drills to identify the sequence, then develop a fluid rhythm while swimming regular breaststroke.

Warm-Up (700 yards)

Complete the following once. Rest 30 seconds after each repeat.

• 300 choice, with every third 25 closed-fist freestyle
• 3 × 100s freestyle, descending 1–3 while maintaining approximately the same stroke count
• 2 × 50s freestyle: No. 1: cruise, No. 2: build to strong

Timing Drill Set (600 yards)

Complete the following four times. Rest 20 seconds after each repeat and 40 seconds between rounds.

• 50 as 25 2 kicks, 1 pull/25 2 pulls, 1 kick, steady
• 2 × 50s breaststroke, strong

Stroke-Count Set (1,600 yards)

Complete the following twice. Rest 30 seconds after each repeat and 60 seconds between rounds.

• 4 × 50s breaststroke, taking two fewer strokes per 50 than your normal count
• 100 freestyle, steady
• 4 × 50s breaststroke at a low but sustainable stroke count
• 100 freestyle, steady
• 4 × 50s breaststroke, taking two more strokes per 50 than your normal count

Strong Timing Set (800 yards)

Complete the following four times. Rest 30 seconds after each repeat and 60 seconds between rounds.

• 4 × 25s, strong: odd repeats: 2 pulls, 1 kick; even repeats: breaststroke
• 2 × 25s breaststroke, strong
• 50 choice, easy

Cool-Down (100 yards)

• 100 choice, easy

Total: 3,800 yards

View this workout (and thousands more) in our Workout Library.

How to Improve Your Breaststroke Timing

Breaststroke timing coordinates your pull, arm recovery, leg recovery, kick, and streamline. The propulsive actions should be distinct: Pull while your legs remain long, then kick as your arms reach forward. At the same time, your arm and leg recoveries overlap so you can return to alignment quickly.

The 2 kicks, 1 pull drill emphasizes kicking with your arms extended. Complete the first kick, hold your line briefly, then do another kick before beginning your next pull. Avoid starting your pull while your legs are still creating propulsion.

The 2 pulls, 1 kick drill emphasizes pulling while your legs remain extended. Do two arm pulls for each breaststroke kick. A light dolphin kick may help some swimmers maintain rhythm during the pull without a breaststroke kick.

The stroke-count set explores different timing solutions. During the low-count 50s, create more distance per stroke without introducing an excessive glide. During the higher-count 50s, shorten the time between cycles without overlapping the propulsive phases of your pull and kick.

If you normally take eight strokes per 25, two fewer strokes per 50 means reducing your total by two strokes across the entire 50, not necessarily removing one from each length.

The final set alternates 2 pulls, 1 kick drill with strong breaststroke. Carry the sensation of long legs during your pull into regular swimming. If your kick begins before your arms have recovered forward, reduce your pace and restore the sequence.

Timing is individual and changes with race distance and stroke rate. The objective isn’t to create one rigid pause. It’s to coordinate propulsion and recovery so you return to streamlined position quickly without having the pull and kick work against each other.

Workout 2: Build a More Effective Breaststroke Pull

This 3,000-yard breaststroke pull workout uses dolphin kick, closed-fist swimming, stroke counting, and multiple pull drills to improve your catch and pull. Dolphin kick allows you to isolate your arms without using a breaststroke kick, and the 3 pulls, 1 kick and 2 pulls, 1 kick drills provide additional opportunities to practice your pull with your legs extended.

A productive breaststroke pull requires patience during your set-up and speed once your hands and forearms are positioned to apply pressure backward. If you pull hard before establishing your catch, your arms can slip through the water without generating useful propulsion.

Keep the technique work between 4 and 6 on a scale of 1 to 10 and the strong breaststroke around 7 or 8. No equipment is required except a pull buoy during the warm-up.

Warm-Up and Pull Preparation (500 yards)

Complete the following once. Rest 20 seconds after each repeat.

• 100 choice, easy
• 4 × 50s as 25 closed-fist backstroke/25 freestyle
• 4 × 50s, alternating: odd repeats: freestyle with a pull buoy; even repeats: breaststroke pull with dolphin kick

Closed-Fist and Breaststroke Set (800 yards)

Complete the following eight times. Rest 20 seconds after each repeat.

• 3 × 25s breaststroke pull with dolphin kick, solid, at a low but natural stroke count
• 25 freestyle, steady
• Pull Progression (900 yards)
• Complete the following six times. Rest 20 seconds after each repeat and 60 seconds between rounds.
• 25 breaststroke pull with dolphin kick, strong
• 25 3 pulls, 1 kick, strong
• 25 2 pulls, 1 kick, strong
• 25 breaststroke, strong
• 50 choice, easy

Stroke-Count Set (700 yards)

Complete the following twice. Rest 20 seconds after each repeat and 40 seconds between rounds.

• 6 × 25s breaststroke pull with dolphin kick, reducing your stroke count by one from Nos. 1–3 and resetting the pattern for Nos. 4–6
• 25 choice, easy
• 3 × 50s breaststroke, taking fewer strokes on each successive 50
• 25 choice, easy

Cool-Down (100 yards)

• 100 choice, easy

Total: 3,000 yards

View this workout (and thousands more) in our Workout Library.

How to Develop a More Effective Breaststroke Pull

The breaststroke pull begins with your arms extended in front. Move your hands outward until your hands and forearms can face backward, which is called the set-up of your stroke. From that position, apply increasing pressure backward and bring your hands inward before recovering quickly into streamline.

The set-up requires patience, but the pull itself must fit within the rhythm of your stroke. Beginning your propulsive phase too early can lead to a dropped elbow or hands that slide outward without creating much forward movement.

Breaststroke pull with dolphin kick removes the normal breaststroke kick and lets you concentrate on your arms. Keep the dolphin kick light enough that it doesn’t dominate the drill. The objective is to feel your catch and pull while maintaining rhythm.

While doing the 3 pulls, 1 kick and 2 pulls, 1 kick drills, keep your legs long during the pulls, and do the breaststroke kick only after the prescribed number of arm cycles.

The progression from dolphin kick to three pulls, two pulls, and regular breaststroke gradually returns you to the complete stroke. Preserve the same catch as the movements become more race-specific.

Closed-fist swimming reduces the surface area of your hands and can increase awareness of your forearms. Don’t respond by pulling harder. Notice the pressure against your arm and carry that sensation into open hand (regular) swimming.

Stroke count swimming supplies useful feedback only when considered alongside pace. Taking fewer strokes isn’t necessarily an improvement if you slow dramatically or glide excessively. Seek a low but repeatable count that maintains your intended speed.

If your shoulders become uncomfortable, shorten your pull, reduce your effort, or switch to easy swimming. A successful pull workout should improve your connection with the water, not simply produce upper-body fatigue.

Workout 3: Develop a Stronger Breaststroke Kick

This 2,900-yard breaststroke kick workout practices kicking with a board, on your back, and within full-stroke breaststroke. The goal is to improve your kick itself and then integrate it into the timing of the complete stroke.

During the propulsive phase of your breaststroke kick, your feet turn outward and press primarily backward. Although some outward and inward movement occurs as your kick is set up and completed, the main action shouldn’t be a large circular sweep. Think “up, out, and back” rather than kicking widely around your body.

You’ll need a kickboard. Most kicking should range from 5 to 7 on a scale of 1 to 10, with the strong repetitions reaching 8. Keep your kick within a comfortable range of motion. If you experience knee, hip, or groin pain, stop and substitute easy swimming.

Warm-Up and Descending Kick Set (900 yards)

Complete the following three times. Rest 30 seconds after each repeat.

• 100 freestyle, building throughout
• 4 × 25s breaststroke kick with a kickboard, descending 1–4
• 100 as 25 breaststroke building to strong/50 backstroke steady/25 breaststroke building to strong

Kick-Position Set (800 yards)

Complete the following four times. Rest 30 seconds after each repeat and 60 seconds between rounds.

• 100 breaststroke kick as 50 with a kickboard/50 on your back, steady
• 100 freestyle, steady

Kick-Integration Set (1,000 yards)

Complete the following twice. Rest 30 seconds after each repeat and 60 seconds between rounds.

• 2 × 75s as 25 breaststroke kick with a kickboard/25 2 kicks, 1 pull/25 breaststroke, solid
• 50 freestyle, steady
• 2 × 75s as 25 breaststroke kick with a kickboard/25 2 kicks, 1 pull/25 breaststroke, strong
• 50 freestyle, steady
• 50 breaststroke, strong
• 50 choice, easy

Cool-Down (200 yards)

• 200 choice, easy

Total: 2,900 yards

View this workout (and thousands more) in our Workout Library.

How to Improve Your Breaststroke Kick

To do your breaststroke kick, draw your heels toward your hips while keeping your knees from spreading excessively. Turn your feet outward, press your feet and lower legs backward, and then bring your legs together into a streamlined finish.

The kickboard repetitions isolate the movement and make it easier to compare speed. Descend the 25s by increasing the tempo and pressure of your kick without making your movement much wider.

Kicking on your back provides useful visual feedback. You can see whether your knees rise excessively or spread too far. Keep your hips near the surface and bring your heels toward the outside of your hips rather than pulling your knees sharply toward your chest.

The kick-integration set moves from isolated kicking to 2 kicks, 1 pull drill and then regular breaststroke. While doing the drill, keep your arms extended through both kicks.

When you return to regular breaststroke, recover your legs as your arms shoot forward. Begin the propulsive phase of your kick when your arms are extended and your body has returned to a stronger line.

Breaststroke kick mechanics vary with different hip, knee, and ankle mobility levels. Don’t force your feet or knees into a position that causes pain. A kick that’s slightly narrower or wider might be appropriate for your anatomy.

If your knees hurt, check whether you’re spreading them excessively, drawing them too far forward, or forcing your feet outward. Stop rather than continuing through joint pain.

The most useful measure isn’t only how quickly you complete the kickboard repetitions. Notice whether you can maintain the same kick mechanics and timing during regular breaststroke.

Workout 4: Maintain Breaststroke Technique at Speed

This 2,350-yard breaststroke speed workout uses short, fast kicking, pulling, timing drills, and full-stroke repetitions. The brief distances allow you to practice race-level speed while limiting the amount of technically bad swimming that can occur under fatigue.

Breaststroke speed depends on two contrasting actions: Patience while establishing your catch and kick position and then rapid acceleration through your propulsive phase. The pull and kick must also remain coordinated as your stroke rate increases.

Fast segments should feel like 8 or 9 on a scale of 1 to 10. Take the full rest so each repetition remains quick and technically controlled. You’ll need a kickboard.

The workout includes underwater breaststroke drill segments. Don’t hyperventilate or challenge yourself to remain submerged. Surface whenever you need air, perform the drill only with supervision, and never practice extended underwater swimming alone.

Warm-Up (600 yards)

Complete the following three times. Rest 20 seconds after each repeat.

• 100 choice, easy
• 100 freestyle IM (replace butterfly with freestyle), steady

Descending Kick Set (200 yards)

Complete the following twice. Rest 20 seconds after each repeat.

• 4 × 25s breaststroke kick, descending 1–4

Kick Speed Set (500 yards)

Complete the following twice. Rest 30 seconds after each repeat and 60 seconds between rounds.

• 4 × 25s breaststroke kick with a kickboard as 15 fast/10 easy
• 2 × 25s 3 kicks, 1 pull as 15 fast/10 easy
• 2 × 25s 2 kicks, 1 pull as 15 fast/10 easy
• 50 choice, easy

Pull Speed Set (450 yards)

Complete the following three times. Rest 40 seconds after each repeat.

• 25 breaststroke pull with dolphin kick as 20 fast/5 easy
• 25 3 pulls, 1 kick as 20 fast/5 easy
• 25 2 pulls, 1 kick as 20 fast/5 easy
• 25 breaststroke as 20 fast/5 easy
• 50 choice, easy

Race-Speed Set (400 yards)

Complete the following twice. Rest 40 seconds after each repeat.

• 2 × 25s as up to 15 yards underwater breaststroke drill/remaining distance easy choice
• 25 breaststroke, building to fast
• 2 × 25s as up to 15 yards underwater breaststroke drill/remaining distance easy choice
• 25 breaststroke, fast
• 50 choice, easy

Cool-Down (200 yards)

• 200 choice, easy

Total: 2,350 yards

View this workout (and thousands more) in our Workout Library.

How to Swim Breaststroke Faster Without Losing Your Timing

Fast breaststroke requires a higher stroke rate, but the sequence of your stroke must remain recognizable. Rushing the pull set-up or beginning your kick before your arms return forward can create more drag and reduce the benefit of the increased effort.

The descending kick set allows you to raise your tempo gradually. Make each 25 faster while keeping your kick compact and directed primarily backward.

The 3 kicks, 1 pull and 2 kicks, 1 pull drills emphasize kicking with your arms extended. During the fast portion, increase the speed of your kick without allowing your arms to separate prematurely.

The pull speed set progresses from breaststroke pull with dolphin kick through 3 pulls 1 kick drill and then 2 pulls, 1 kick drill and then regular breaststroke. Carry the patient catch from each drill into the full stroke. Once your hands and forearms are positioned, accelerate backward quickly and recover your arms forward.

The final set uses underwater breaststroke as an overload drill before fast surface swimming. Keep these underwater segments short and controlled. They’re technique drills, not breath-holding tests.

A legal breaststroke pullout after the start and each turn follows specific rules: Only one butterfly kick, one arm pull to your hips, and one breaststroke are permitted.

If your fast 25s become substantially slower or your timing deteriorates, add rest. The objective is repeatable speed with coordinated technique.

Workout 5: Hold Your Breaststroke Technique While Tired

This 3,600-yard breaststroke endurance workout challenges you to preserve your kick, pull, timing, and stroke length as you get tired. The full-stroke repetitions remain relatively short because your technique can deteriorate quickly when you attempt to force long, continuous efforts.

The workout begins with descending kick and breaststroke 25s, progresses to repeated kick-and-swim rounds, and then combines the 2 pulls, 1 kick and 2 kicks, 1 pull drills.

The final six rounds move from isolated pulling to complete breaststroke.

Most strong swimming should feel like 7 or 8 on a scale of 1 to 10. You’ll need a kickboard. The volume is appropriate only for swimmers accustomed to long breaststroke-focused practices.

Reduce the rounds or substitute freestyle if your technique deteriorates. A shorter session with effective breaststroke is more useful than completing 3,600 yards by forcing your stroke.

Warm-Up (800 yards)

Complete the following twice. Rest 20 seconds after each repeat.

• 100 choice, easy
• 4 × 25s breaststroke kick, descending 1–4
• 100 freestyle, swimming the second 50 faster than the first
• 4 × 25s breaststroke, building to strong

Kick-and-Swim Set (900 yards)

Complete the following three times. Rest 30 seconds after each repeat and 60 seconds between rounds.

• 100 breaststroke kick with a kickboard, strong
• 75 2 kicks, 1 pull, strong
• 50 breaststroke, strong
• 75 choice, easy

Timing Endurance Set (800 yards)

Complete the following once. Rest 30 seconds after each repeat.

• 3 × 50s as 25 2 pulls, 1 kick/25 2 kicks, 1 pull, steady
• 50 breaststroke, strong
• 100 choice, easy
• 3 × 50s as 25 2 pulls, 1 kick/25 2 kicks, 1 pull, solid
• 50 breaststroke, strong
• 100 choice, easy
• 3 × 50s as 25 2 pulls, 1 kick/25 2 kicks, 1 pull, strong
• 50 breaststroke, strong

Pull-and-Swim Set (900 yards)

Complete the following six times. Rest 20 seconds after each repeat and 60 seconds between rounds.

• 25 breaststroke pull with dolphin kick, strong
• 25 3 pulls, 1 kick, strong
• 25 2 pulls, 1 kick, strong
• 25 breaststroke, strong
• 50 choice, easy

Cool-Down (200 yards)

• 200 choice, easy

Total: 3,600 yards

View this workout (and thousands more) in our Workout Library.

How to Maintain Breaststroke Technique as You Get Tired

Breaststroke fatigue often appears first as a timing problem. Your kick begins before your arms have recovered forward, your pull starts while your legs are still recovering, or you shorten your streamline in an attempt to maintain speed.

The opening set works on your kick and prepares you to change pace. Descend the kick 25s and build your breaststroke without allowing the movements to become wider or less coordinated.

The first main set creates kick fatigue before strong full-stroke breaststroke. Preserve the backward direction of your kick and finish with your legs together. If the 100 kick causes knee or hip discomfort, shorten it or change position.

The timing set alternates two drills within each 50. Use them to exaggerate the separation between the propulsive actions, then apply a smoother version of that timing during the strong breaststroke.

The final set progresses from pull with dolphin kick to three pulls per kick to two pulls per kick to regular breaststroke. Keep your legs long during the pulling drills. When you reach regular breaststroke, recover your arms and legs efficiently and deliver your kick as your arms reach extension.

Choose one cue for each set rather than monitoring every component simultaneously. Focus on your kick during the first, timing during the second, and pull during the third.

If your stroke count increases sharply or your times slow substantially, take more rest. If your technique doesn’t recover, reduce the number of rounds.

The goal is to extend how long you can maintain a coordinated, effective stroke.

Frequently Asked Questions About Swimming Faster Breaststroke

Why is breaststroke difficult to swim efficiently?

Breaststroke creates more resistance than the other competitive strokes because both your arms and legs recover forward under the water. Those recoveries temporarily move body parts against the direction you’re traveling. Bad timing or body position increases that resistance further.

Efficient breaststroke depends on producing propulsion during the pull and kick, recovering quickly, and returning to a streamlined position after each cycle.

What is the most common breaststroke mistake?

Bad timing is one of the most common breaststroke problems. Many swimmers begin their kick before their arms have recovered forward or begin their next pull while their legs are still completing their kick.

Should you kick around or backward in breaststroke?

The main propulsive action of the breaststroke kick should be directed backward. Your feet move outward as they turn into position and inward as your legs finish together, but a large circular “around” motion can take longer and create more resistance.

Think of bringing your heels up, turning your feet out, pressing your feet and lower legs backward, and then snapping your legs together. A simple way to remember this is thinking “up, out, and back.”

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