Fitter And Faster Drill Of The Week: Breaststroke With Flutter Kick


Welcome to the “Drill of the Week” sponsored by The Fitter and Faster Swim Tour presented by Swimming World will be bringing you a drill, concept, or tip that you can implement with your team on a regular basis. While certain weeks may be more appropriate for specific levels of swimming (club, high school, college, or masters), Drill Of The Week excerpts are meant to be flexible for your needs and inclusive for all levels of swimming.

This week’s drill is Breaststroke w/ Flutter Kick. As the name implies, this drill replaces the breaststroke kick with flutter kick with a focus on fast arm turnover. Take a look at the video below to see the drill in action:

While this normal at the end of each pull when the arms are extended, it is common to feel resistance during the insweep around the middle of the stroke. Finding these spots in the pull will help your swimmers learn how to increase their tempo without sacrificing their power or distance per stroke.

A usual challenge with this drill is maintaining a strong flutter kick to keep a good body position. Adding fins will make it easier to keep high hips and allow your swimmers to get up and going ever faster. Incorporate this drill prior to sprint breaststroke sets to get a feel for high turnover or at the end of a breaststroke drill progression to piece together the different elements of the pull. Happy swimming!