Breaststroke Timing: 4 Steps That Will Instantly Clean Up Your Stroke

What if I told you that most Breaststroke swimmers aren’t slow because of weak legs… or poor flexibility… but because their TIMING is off?

I see it every single week.

Swimmers:

– who work HARD — but overlap their pull and kick.
– who kick too early.
– who glide… and glide… and slow down.

Breaststroke timing is EVERYTHING.

If your sequencing is wrong, you lose momentum. And in Breaststroke, momentum is gold.

Let’s fix it.

Why Breaststroke Timing Matters So Much

Breaststroke works like a 1–2 punch — but it is NOT a complete separation of arms and legs.

The pull initiates the movement first.
The kick builds on it.

There is overlap — but it is controlled and timed.

The arms begin first.
As the insweep finishes, the legs are already preparing.
Then the kick snaps as the hands shoot forward.

That sequencing — not separation — is what keeps momentum alive.

Think S.L.A.F. – The 4 Phases of Perfect Breaststroke Timing

To simplify Breaststroke timing, I teach swimmers to remember:

S.L.A.F.

Not just Swim Like A Fish — but:

• S – Sweep
• L – Lift
• A – At the Surface
• F – Forward Glide

Let’s break each phase down.

S – Sweep (Start the Pull)

This is where timing begins.

Separate your hands and press them until they are outside your shoulder width. The position should look very similar to a ‘Y’. The sweep is relatively shallow — your hands are near the surface.

Important details:

• Hands stay shallow at first
• Elbows begin setting up high
• Body remains mostly horizontal

This is NOT a downward press.

It’s a controlled setup.

Most swimmers rush this phase. They dive the hands too deep too early — which causes the hips to drop prematurely.

Stay patient.

L – Lift (Engage and Elevate)

Now we add power — and this is where timing becomes more dynamic.

As the forearms drop downward (while elbows stay high), the upper body lifts slightly. At the same time — and this is important — the knees begin to soften and bend underneath the body.

The legs are not kicking yet.

They are preparing.

This is where many swimmers misunderstand timing. They think the legs must stay completely straight until the pull is finished. That creates a pause and kills rhythm.

Instead:

• The pull starts first.
• During the lift phase, the knees begin bending.
• The feet start preparing with the toes turning outward.
  

It’s not separation. It’s sequencing with overlap.

A – At the Surface (Mini-Clap + Leg Setup)

Now your head clears the water.

As the hands sweep inward and meet in that mini-clap position, the heels are already at the hips.

This is not a delayed reaction.
It’s a coordinated setup.

The arms finish first — but only slightly earlier.

As the hands shoot forward, the feet are already set with toes turned out, ready to snap.

That’s the key:

– The hands start to accelerate away from the body..
– The legs prepare during the lift.
– The kick fires as the hands extend.

This creates continuous momentum instead of a stop-and-go stroke.

F – Forward Glide (The Snap + Streamline)

As the arms drive forward into streamline, the kick finishes powerfully backward and slightly downward.

The feet whip around and finish below the bodyline.

The timing here is critical:

The kick should peak as the arms reach extension.

Not before.
Not long after.

When done correctly, the kick lifts the hips as the hands reach full extension — creating a clean bodyline and immediate speed.

The 6 Rules of Proper Breaststroke Timing

Let’s clean this up to match Abbie’s correction.

1. Pull initiates first.
2. Knees begin bending during the lift.
3. Hands recover forward as feet start to press with the toes out.
4. Kick finishes as arms are extended forward.
5. Kick drives backward and slightly down.
6. Feet finish level to the bodyline.

Notice:

It’s not “Pull completely. Then Kick.”

It’s a flowing sequence.

The pull starts the engine.
The legs load during the lift.
The kick finishes the stroke.

That’s the rhythm.

Breaststroke Timing Drills You NEED to Practice

Now let’s train it.

Common Breaststroke Timing Mistakes (And What to Do Instead)

Common Myth / Mistake	What Actually Happens	Why It Hurts Performance	What To Do Instead
“Pull and kick together for more power.”	Arms and legs fire at the exact same time, instead of flowing in sequence.	You eliminate the momentum wave. Instead of building speed, you create one short burst followed by a stall.	The pull should initiate first. During the lift, the knees begin bending. The kick snaps as the hands extend forward. Think flowing sequence, not full separation.
“Glide as long as possible.”	Swimmer holds streamline after speed has already faded.	Hips sink. Drag increases. Stroke becomes stop-and-go instead of continuous.	Glide only while you feel forward speed. Once momentum fades, begin the next pull. Breaststroke should feel connected, not paused.
“Bigger pull equals more speed.”	Swimmer sweeps too wide or presses too deep.	Increased drag and slower hand recovery delay the kick phase. The stroke loses rhythm.	Think FAST hands, compact sweep. Speed of the pull matters more than size. Finish the pull quickly to set up a sharp kick.
Starting the kick too early	Heels recover before the upper body has lifted and hands have finished the inward sweep.	The legs push while the body is still rising, which disrupts leverage and wastes propulsion.	Let the pull create lift first. Knees can begin bending during the lift, but the kick should SNAP as the hands shoot forward.
Slow heel recovery	Heels drift lazily toward the hips.	Delayed kick timing disrupts rhythm and reduces snap power.	Heels recover quickly and narrowly under the hips. Toes turn out early so the kick is ready to fire as arms extend.
Feet finishing wide	Ankles don’t snap fully together under the bodyline.	Power leaks sideways instead of driving backward. You lose the finishing acceleration.	Finish the kick below your bodyline with a tight snap and strong squeeze. Think squeeze and streamline immediately to finish lifting your feet back up.

Action Plan for Your Next Practice

At your next workout, keep it simple and intentional.

Swim 8 x 25 Breaststroke with one clear focus: timing. Think FAST hands through the pull so you don’t drag the stroke out. Allow the kick to load naturally during the lift, then snap it aggressively as your hands shoot forward. Finish every length in a tight streamline, squeezing the legs together and holding your bodyline just long enough to carry the speed.

After each 25, count your strokes.

If your Breaststroke timing improves, your stroke count should drop — not because you’re gliding longer, but because you’re carrying more momentum through each cycle.

That’s how you know it’s working.

Ready to Take Your Breaststroke to the Next Level?

If you’re serious about fixing your Breaststroke timing — not just understanding it, but mastering it — then it’s time for structured progression.

Our How to Swim a Faster Breaststroke in 90 Days course is built specifically for swimmers who can already swim legal Breaststroke and want to make it BETTER.

Inside the program, we break down:

• Pull speed and efficiency
• Proper kick sequencing
• Timing corrections step-by-step
• Race application and pacing strategy

It’s not random drills.

It’s a complete system designed to rebuild your stroke over 90 days so your timing becomes automatic.

Start here

Coaches: Want to Teach Breaststroke Timing Better?

If you’re a coach looking to refine your cueing, progressions, and correction strategies, explore:

Foundations of Breaststroke for Coaches 

We dive deep into pull mechanics, kick sequencing, timing adjustments, and race-specific application — so you can coach Breaststroke with confidence and clarity.

Breaststroke is the most technical stroke in swimming.

But once you truly own the rhythm?

It becomes smooth.
Explosive.
Efficient.

So next time you push off the wall, think:

Sweep. Lift. Above. Forward.

S.L.A.F.

Now go test it in the water.

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