BODY POSITION AND BREATHING

In the conventional breaststroke, your body lies flat on the surface of the water in a streamlined position. You begin and end each stroke cycle with your arms and legs extended, and the water at about your hairline. Your hips remain at or near the surface throughout the stroke, with your shoulders rising only slightly out of the water at the highest point of the stroke. As will be shown later, both hips and shoulders undulate slightly during the stroke cycle (see Figure 9.1).

In breaststroke, unlike the other strokes, breathing assists proper timing, so remember to breathe on every stroke. As your hands begin to separate, your head naturally starts up. When your arms are sweeping inward and your head and shoulders are at their highest point, inhale with your chin just above the water surface (see Figure 9.2). Then, with your face in the water, exhale smoothly as your hands glide forward.

Until recently, breaststroke rules required a swimmer to keep his head above the water surface throughout the stroke. But current rules specify only that the head must break the surface of the water during some part of each cycle. This allows the swimmer to duck his head under the water, permitting a greater dolphinlike undulation and hence greater speed.

The dolphin breaststroke has been used by East European swimmers since the early 1970s. In the West, its use was pioneered by Britain’s 1976 Olympic champion, David Wilkie, and by American Tracy Caulkins. Though more difficult than the conventional style, the dolphin breaststroke is probably more efficient. In this style, your body position changes during each phase of the stroke.

To swim the dolphin breaststroke, lower your hips and bring your shoulders upward, forward, and well out of the water as you sweep your arms inward. Breathe just as you complete the in sweep. Then return your head to the water as your arms extend forward in the recovery (see Figure 9.3).