This drill will help you focus on making a powerful breaststroke kick while maintaining an optimal streamline to reduce resistance. You swim one regular stroke, followed by an extra kick while in streamline position. 

How to do it 

• Start by making a regular breaststroke


• After this stroke, hold your streamline, just below the surface.


• Push your hips down and make an extra breaststroke kick 


• After the extra kick, streamline and come up for the next full stroke

Focus points 

• Lift your heels to your glutes and pull up your toes when performing the kick


• Press your hips down at the same time to stay streamlined


• Keep your knees together during the kick as much as possible 


• Look down during to maintain a horizontal body line

Coach tip

To master the breaststroke kick, you need to isolate the kick and practice. You can do that by kicking with a kickboard or by doing this drill.