The arm pattern for the breaststroke pull phase is unique and specific. In a front layout position with arms extended overhead and hands side by side, you want to sweep the arms out shoulder width apart. Then pull by bending from the elbow and pointing the fingers down, recover the hands and elbow together close to your chest, and extend the arms back into a front layout position to glide.

There are multiple ways of practicing this skill. Practice the arm motion using a PFD of your choice that will allow you to float horizontally in a front layout position. As the arm pull is the main focus, add a pull buoy between the legs to allow for extra support. Once you are comfortable with the pull, try the pull without the PFD while focusing on just the arms, then include the legs with the arms once the confidence has been developed.

Check out the previous tip in this series Breaststroke Timing

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By Colyn Ma

Colyn is one of the Aquatic Programmers at MacEwan University Sport and Wellness. He has been with us for over six years and has over 10 years of competitive swimming and coaching experience.