Correct Breaststroke Swimming Mistakes: How Adults Can Fix Common Technique Errors
Breaststroke is often considered the most approachable swimming stroke for adults — it's slower, more controlled, and easier to breathe in. But many swimmers develop bad habits early on, and those small mistakes can make the stroke inefficient, tiring, and even uncomfortable.
Whether you're learning to swim as an adult, refining your breaststroke technique, or preparing for longer swim sessions, correcting these common errors will help you glide through the water with less effort and more speed.
In this guide, we'll break down the most frequent breaststroke mistakes — and, more importantly, how to fix them.
Why Fixing Technique Matters
Breaststroke is a deceptively technical stroke. Unlike freestyle or backstroke, where momentum carries you forward, breaststroke relies on precise timing and balance. Even minor errors in body position, kick, or timing can drastically slow you down and waste energy.
Benefits of improving your technique:
- 🏊♂️ Swim farther with less effort
- ⚡ Improve speed and rhythm
- 🫁 Enhance breathing control and endurance
- 🦵 Reduce the risk of knee and shoulder strain
1. The Head-Up Mistake: Looking Forward Too Much
One of the most common issues adult swimmers face is keeping their head up and looking forward. It feels natural — especially if you're still building water confidence — but it creates drag and throws your body position out of alignment.
✅ How to Fix It
- Keep your head in line with your spine and your eyes looking slightly forward and down.
- Imagine a straight line running from the top of your head through your spine — that's your ideal alignment.
- Practice "head-still" drills where you focus only on maintaining a neutral head position throughout the stroke.
💡 Tip: Think of your head as an extension of your spine, not a separate movement.
2. The "Frog Kick" Problem: Wide, Inefficient Legs
Many adults over-kick in breaststroke, creating a wide "frog-leg" motion. While it might feel powerful, it actually increases resistance and slows you down.
✅ How to Fix It
- Focus on a compact, circular kick that stays behind your hips.
- Bring your heels toward your glutes, then press your feet backward and slightly outward.
- Finish with your legs together, toes pointed.
🏊♂️ Drills to Try
- Wall kick drill: Hold the pool edge and focus on compact, controlled leg movements.
- Kickboard glide drill: Use a board and concentrate on keeping your knees closer together during the kick.
💡 Proper kick technique can improve propulsion by 20–30% without extra effort.
3. The Timing Trap: Arms and Legs Out of Sync
Breaststroke is all about rhythm — pull, breathe, kick, glide. But many swimmers rush the stroke or mistime their movements, causing them to lose momentum between phases.
✅ How to Fix It
- Follow the classic sequence: Pull → Breathe → Kick → Glide
- Don't start your kick until your arms have fully extended forward.
- Use a slight pause in the glide phase to take advantage of the momentum you've built.
⏱️ Drill: Pause and Glide
- Swim breaststroke slowly, exaggerating the glide phase for 2–3 seconds after each kick.
- This helps build awareness of correct timing and reduces unnecessary effort.
💡 Remember: Breaststroke should feel smooth and rhythmic — not rushed or jerky.
4. Pulling Too Wide: Wasting Energy with Your Arms
Another classic mistake is pulling the arms too far apart. This increases drag and reduces propulsion. Your hands should move in a heart-shaped pattern, staying within the width of your shoulders.
✅ How to Fix It
- Sweep your hands outward and then inward in a gentle semicircle — not a wide scull.
- Keep elbows high and close to the surface as you recover forward.
- Think "scoop and shoot": scoop the water, then shoot your arms forward into a streamlined position.
💡 Efficient arm movement reduces fatigue and helps maintain speed over longer distances.
5. Skipping the Glide: Losing Free Speed
The glide is where breaststroke gets its efficiency. Many adult swimmers shorten or skip this phase entirely, often out of impatience or poor timing.
✅ How to Fix It
- After each kick, allow your body to glide for a second or two before starting the next stroke.
- Focus on stretching forward, keeping your body streamlined.
- Use "count the glide" drills — count "one-two" after each kick before beginning your next pull.
💡 A well-timed glide is free speed — don't throw it away.
Quick Checklist: Perfect Breaststroke Technique
Before we wrap up, here's a 7-point checklist to keep in mind during your next swim:
- ✅ Head neutral, looking slightly forward and down.
- ✅ Compact, circular kick with legs finishing together.
- ✅ Pull → Breathe → Kick → Glide — always in this order.
- ✅ Arms stay within shoulder width.
- ✅ Glide for at least one second after each kick.
- ✅ Breathe every stroke cycle without lifting too high.
- ✅ Stay relaxed — tension increases drag.
Bonus Drills for Adult Swimmers
Want to refine your breaststroke even faster? Add these to your next session:
- One-arm breaststroke: Forces proper timing and body alignment.
- Kick-only drill: Focuses on propulsion and leg mechanics.
- Pull-buoy breaststroke: Builds upper-body strength and improves arm technique.
- Streamline glide drill: Reinforces body position and balance.
Conclusion: Small Fixes, Big Results
Correcting breaststroke mistakes isn't about swimming harder — it's about swimming smarter. With just a few focused changes to your body position, timing, and technique, you can transform breaststroke from a tiring struggle into a smooth, powerful stroke.
Whether you're attending adult swimming lessons, training for fitness, or learning for the first time, mastering these fundamentals will help you swim farther, faster, and with more confidence.
Want to build a strong foundation first? Check out our guide on 5 basic swimming skills every adult beginner should master. And don't forget — proper nutrition for swimmers will fuel your training and help you progress faster.
FAQs
Q: How long does it take to correct breaststroke mistakes?
A: Most adults see noticeable improvements in 2–4 weeks of focused practice, especially with structured drills.
Q: Should I learn freestyle before breaststroke?
A: Not necessarily. Many adults start with breaststroke because it's more comfortable and easier to coordinate.
Q: My knees hurt when kicking — what should I do?
A: Widening the kick too much is often the cause. Focus on a smaller, circular kick and consider strengthening exercises for your legs and hips.