Stroke Technique - Breast

Body position
o Keep the body as flat as possible during the kick phase.
o Keep the lift natural. A high lift stroke should be a natural reaction to the strong insculling of the arms.
o Lift shoulders up and forward.
o Keep the head still.

Leg action
o Fast feet- the kick should accelerate throughout once initial pressure on the feet are felt.
o Keep the kick narrow to reduce resistance.
o Kick back and down to aid the natural dolphin action of hips.
o Finish with feet together in extended pos’n
o Recovery heels to seat, flex knees, angle approx 130 between upper legs and trunk approx hip width apart.

Arm action
o Catch-scull out
o Downsweep arms begin to bend, start to accelerate, high elbow.
o Insweep in/up, acceleration continues, elbows to side of body
o Recovery relaxed, stretched and streamlined,

Breathing
o Exhale during recovery, inhale at end of insweep.

Timing
o Pull/Breath/Kick/Glide
o Outsweep arms- Extended Legs
o Insweep arms-legs recover
o Towards end of arm recovery-propulsive action of legs
o Extend arms and legs

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