Breaststroke pullout sequence

Setup

1. A lifeguard or qualified teacher on deck watching every pullout; one swimmer per lane goes at a time, or a clear gap between swimmers in the same lane.
2. Walk through the sequence on deck: streamline, pull to the thighs, hands sneak up under the body, kick forward into the first stroke.
3. Push off only just under the surface, not deep. The whole pullout is one short breath-hold, followed by full recovery.

How it runs

1. Push off in streamline and hold the glide for a count of two.
2. Pull both arms all the way back to the thighs. One dolphin kick goes with the start of the pull.
3. Glide briefly with the hands at the thighs, then slide the hands up close to the chest and face.
4. One breaststroke kick drives the hands forward; the head breaks the surface as the first full stroke starts.
5. Swim easy breaststroke to the far wall and rest at least 30 seconds before the next one. 6 to 8 pullouts in total.

Coaching points

• The rule: one arm pull back to the legs and one butterfly kick are allowed before the first breaststroke kick, and the head must break the surface before the hands turn inward on the second stroke. Aim to be up on the first. Check your competition's rules.
• Squeeze the streamline tight on the push; the glide is where the speed is.
• Hands recover close to the body, elbows tucked, so they don't brake the glide.
• Start the kick as the hands pass the face, so they shoot forward together.
• Breathe normally between pullouts; never hyperventilate before one.

Common mistakes

• Two or more dolphin kicks, or a flutter kick, which will be disqualified.
• Starting the next stroke before the pull has finished at the thighs.
• Pushing off too deep and rising late, with a long breath-hold.
• Bringing the hands up wide, which stops the swimmer dead.