Breaststroke Drills – 1 Arm Stroke, Multiple Kicks
The purpose of the 1 Arm Stroke, Multiple Kicks Breaststroke drill is build up endurance and strength in the legs since majority of the work will be completed by the legs. This drill also helps in lengthening the glide section of the pull phase. It is best to perform it in a 100m workout.
- For the first 25 metres, swim in normal breaststroke.
- For the next 25 metres, do a full breaststroke cycle that comprises of an arm stroke and a kick. Once you reach a streamlined position, do another kick. Basically, it now comprises of an arm stroke and two kicks.
- For the following 25 metres, do the same sequence but do three kicks instead.
- And for the last 25 metres, do an arm stroke and four kicks.
Take note that you do not need to rush your kicks. Instead, make sure that they are long and powerful and that your ankles touch every time. Also, make sure that you are in a streamlined position when performing the kicks.
Image credit: Speedo
The 1 Arm Stroke, Multiple Kicks drill can tire you out and may require you to hold your breath for a longer period but this drill helps raise your hips and reduce resistance. And it is also a great legwork training.