Game version
Stroke spotters: one swims a length while the partner on deck watches for one thing (long arms or a smooth kick) and shares what they liked. Swap, with an adult watching.
Pull, Breathe, Kick, Glide
Get the breaststroke order right so your arms and legs never fight each other.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Push off and glide with arms forward.
Core: Full stroke. Beat your own count of strokes per length by one fewer, comfortably.
- Ages
- 11 and up
- Time
- 12 min
- Players
- Just you
- Space
- Pool
- Bring
- Pool
- Level · skill
- Developing · Stroke Technique
The steps
How it works
- Push off and glide with arms forward.
- Sweep your hands out and in as your head lifts to breathe.
- Shoot your hands forward, then kick your heels round and back.
- Glide for a count of two; swim 6 lengths.
Coaching point
Pull, breathe, kick, glide.
Safety: Swim only with a lifeguard or coach watching and, under 14, a grown-up within arm’s reach.
Make it fun
Play it, don't drill it
Challenge
Pick a focus: Less (kick only), Core (full stroke), More (full stroke with a smooth breathing rhythm). Beat your own count of strokes per length by one fewer, comfortably.
Story
You are a dolphin gliding through the water with long, smooth strokes.
My best
Beat your own count
Beat your own count of strokes per length by one fewer, comfortably. Only your own number counts: today against last time.
Practice makes progress
Print it now, or save it free
Free for families and teams
Save this drill to your child or team, free
Sign up and the free swimming week for this age opens in your child's planner, kept to healthy limits. A coach can send this drill to the whole team as homework, and parents see every session logged.
14 days free for a family, no card · Running a team is always free
Does your child's coach know about this?
An email from you to the coach, with the words ready. Nothing is tracked and nobody is rewarded.