Everything you need to know about breaststroke

Breaststroke is one of the most popular swimming disciplines in the world. It is considered one of the most technically challenging sports, but it is very much loved by amateur swimmers. A characteristic feature of this swimming style is that the movements are performed in a parallel to the water. What else should you know about this style?

Swimming technique

This style is one of the most difficult from the point of view of its technique. In short, the arms perform a paddle-like movement and are thrown back forward afterwards. During the stroke, the head rises above the water and a swimmer breathes in. Then it is necessary to lower the head and breath out. Finally, as a sportsman throws his arms out, the legs do a push to give the body extra acceleration.

Let us take a detailed look at each of these stages. First of al, the initial position of the arms is when they are fully extended and straightened. The palms must be close to each other. The head should be lowered into the water.

The moves that are performed by the hands can be divided into three phases. The first one is spreading them sideways. It involves moving them apart so that they are a little wider than shoulder width. At this point, the arms dip and bend a little bit. This movement is very quick.

The next stage is basically the stroke. To perform it, it is necessary to turn your hands so that the palms face down. The elbows must be gradually raised up and out to the sides. As the arms bend at the elbows, it is necessary to make a strong rowing motion to pull the body forward and upward. At the end of the stroke, the elbows are placed close to the body at the ribs.

The final stage is the forward throw. How is this movement done? Both hands are thrown forward sharply and return to the starting position. Then they turn around so that the palms face the chin. Then they turn one more time to face the bottom. This stage helps to return to the initial position and create an impulse that will help to move forward.

Leg technique in breaststroke swimming is also divided into stages. Pulling up is the first part of the cycle. Knees locked under water are pulled up to the belly. At the same time, shins dilute to the sides. The next stage is the push. This move is performed while bringing the arms forward. To do it, it is necessary to push the inside of your feet away from the water, pulling your knees apart. Then swimmers have to straighten their legs and bring the body back to initial position by imitatinf a circle by feet.

It is possible to increase the speed of breaststroke swimming by increasing the frequency of cycles per minute. For example, experienced athletes can perform up to 75 strokes in 60 seconds. To improve speed performance, some athletes learn to breathe through 1 or 2 cycles.

Breathing technique

It is of paramount importance to master your breathing technique when learning to swim in breaststroke. A certain technique helps swimmers to swim effectively and reach high speed. At the moment of rowing, the upper part of the body rises above the water. The head should rise as well. It is advisable to make a wave-like movement with your neck and upper body in order to make this part of the cycle smoother. When the head appears above the surface of the water, a sharp breath is taken with the mouth.

At the moment of throwing the arms and pushing the legs, the body and the head are pulled out and therefore, they take a horizontal position. The face, respectively, is lowered into the water. Exhalation must be performed with your nose in the water. It is possible to exhale through the mouth if you swim intensively and do not have time to exhale all the air through the nose. Exhalation goes immediately throughout the entire movement and ends by the moment when you need to breathe in again.

Ammunition

Equipment used by breaststroke swimmers does not differ from that of other swimmers. It consists of the following units:

• a cap;
• a pair of goggles;
• swimming trunks (for men), or a swimsuit (for women).

In some cases, it is possible to wear a wetsuit. Wetsuits have been used since the early 2000s. There are several types of wetsuits. Body-skin or full suits cover the whole body from neck to ankle. There are knee-skin and full-knee suits that cover knees. There are also pants-long and pants-short suits that can be worn by men.

In the past, using wetsuits made of synthetic fabric was allowed. Yet, in 2010, FINA (International Swimming Federation) prohibited wearing them. Nowadays, it is possible to compete if the suit is made of textile.

Competitions

Breaststroke is included in the program of all major competitions organized by the International Swimming Federation (FINA). The swimming pool used for the competition is a 50-meter pool. Sometimes competitions can be held in a 25-meter pool. Men and women are espected to cover the same distances.

Olympic Games, World Championships, World Cups and Universiades include breaststroke. The Summer Olympic Games, held every four years, include breaststroke distances of 100 m and 200 m. The Youth Olympic Games, in which young people at the age of 14 to 18 participate, involve covering a 50 meters’ distance. Since swimming is a popular sport, there are many international competitions, such as World Championships, Summer Universiades, World Short Course Championships, World Junior Championships, World Masters Championships. They are held every two years and include the 50m, 100m and 200m breaststroke. The Swimming World Cup is an annual event consisting of 5 to 7 events taking place from October to November.

This style is regularly included in the regional competitions organized by the five FINA confederations. The European Confederation organizes the European Masters Championships, the European Short Course Swimming Championships and the European Junior Championships. All these tournaments take place every two years. National federations also organize swimming competitions, in which breaststroke is included.

Benefits

Breaststroke involves all major muscle groups in work at the same time. This style is beneficial for health for the following reasons:

• It replaces working out in the gym for people who suffer from musculoskeletal system diseases.
• Brass improves endurance, increases a person’s physical activity level, and aligns the posture.
• The technique requires a solid expenditure of energy, which means that this sport contributes to weight loss.
• Swimming activates the liver, kidneys, excretory system, and has a good impact on the immune system.
• It has a beneficial effect on the respiratory and cardiovascular systems.

All in all, although breaststroke is the slowest swimming discipline, it makes it possible to cover long distances. This style can be used to safe people, because it allows using one hand to move forward, which makes it possible to hold somebody or something with another hand. Thus, everyone who is in for swimming should practice it.