Quick Dip: Why Do We Practise Breaststroke Pull-outs So Often?
Updated: 2 days ago
A short read for the car journey
Category: Technique | Read time: Under 2 minutes
Your breaststroke pull-out connects your push from the wall to your swimming at the surface. Learning the sequence and its timing helps you keep your speed.
A strong push gives you speed. A locked streamline helps you keep it.
Here is one way to practise:
Power glide. Push away on your front in a locked streamline: hands together, arms extended and your head between them. Hold that shape as the push carries you forwards.
One dolphin kick. Keep your arms locked in streamline as you make one controlled dolphin kick, with both legs moving together.
Pull down and glide. Pull both arms back to your thighs. Keep your arms close to your sides and your legs together during a short second glide.
Recover and kick. Bring your hands forwards close to your body as you draw your heels up. Extend your arms into streamline and complete one breaststroke kick.
Breakout. Begin your second arm pull. Your head must break the surface before your hands turn inwards at the widest part of this pull.
The dolphin kick is optional. It can come later in the sequence, but only one is allowed, before the first breaststroke kick.
In a race, your pull-out must follow the rules. Taking two dolphin kicks or bringing your head up too late can lead to disqualification, or a DQ. Your race time will not count as an official result.
Rushing can cut your glide short. Waiting too long lets you slow down. Practising helps you keep your speed and follow the rules when racing.
Ask your coach: Which part of my pull-out could I time better to keep my speed?
Created by Basingstoke Bluefins Coaching Team
