Swimisodes – Rebecca Soni – Dolphin Kick Breaststroke

At the Race Club, Coach Gary Hall teaches Breaststroke by incorporating two different swimming techniques for Dolphin Kick Breaststroke drill. Also known as Cobra Breaststroke this swim drill helps all our Swimmers become faster by allowing them to focus on the timing of the strike phase. By adding fins we increase the speed as well as the amount of drag that creates a greater ‘feeling’ in the water.

Learning how to swim fast Breaststroke is difficult especially timing the strike phase. One thing all fast swimming techniques in Breaststroke have in common is being streamline during the strike phase. Olympic Gold medalist and World Record Holder Rebecca Soni says, “Dolphin Kick Breaststroke drill is one of my favorites! For me, the biggest benefit of this drill is being able to work on the timing of the stroke. The timing is the most important variable in this stroke! And there is no better way to work on it than through different drills. When doing dolphin kick breaststroke, I always like to harness the feeling of falling forward in the stroke. It is this feeling that I chase, both in practice and in competition.”

Read Rebecca’s Aqua Note on #dolphinkickbreast here: http://bit.ly/1ujecAG

13 Responses to Swimisodes – Rebecca Soni – Dolphin Kick Breaststroke

  1. Pingback: Dolphin Kick Breaststroke with Rebecca Soni - The Race Club | The Race Club

  2. Henric

    As always a great video, in result again showing that frontal drag is swimmers greatest enemy. Would you recommend swimming regulary in all competitive strokes, even if you only need crawl in competition (Triathlon) ?

    • Gary Hall Sr.

      Just for the sake of avoiding monotonous repetition of sets, we think that training some backstroke or occasional butterfly is not a bad idea for a triathlete. The muscle groups used are very similar to those used in freestyle.

  3. Edmond Chow

    Do you recommend to reach the super-streamline position in actual swimming breaststroke or only in the drill? Doing it in the actual swimming may reduce the turn over rate as we will not have the two dolphin kicks timing to reach the super-streamline position.

    • Gary Hall Sr.

      We use the hyperstreamline drill for breaststroke to teach swimmers to extend the arms fully forward (hyperextend the shoulders) and to get the head down during this important strike phase. Although it is legal to use this technique while racing (except on the turns and finish), we do not advocate it for racing.

  4. Thommi Walter

    Hello, which fins would you recommend?

  5. Joe F

    You mentioned you don’t advocate the hyper streamline for racing. What compromise is made to allow a faster turnover while remaining streamlined?

  6. Gary Hall Sr.

    Hi Joe. I love doing the hyper-streamline in breaststroke drills because it teaches the right head position, and forces the arms and shoulders forward as tightly as possible. For racing, we simply hold the same position, but place the hands side by side, rather than wrist over wrist. There is very little difference between the two positions, but the holding the hands side by side does enable a faster stroke rate.

  7. John H

    Why have the upper body reach as high as possible? That seems like up and down energy, not forward energy.

    • Gary Hall Sr.

      I compare breaststroke to doing a standing dunk in basketball. Each time the legs are drawn forward, the speed of the swimmer drops to nearly zero. Since we are starting from a stop each time, by elevating the shoulders high then pressing the body down hard, while snapping the head down quickly, we can augment the power of the kick. With a standing dunk, we need to bend down and throw the arms up to couple with the jump force…similar to breaststroke.

  8. CJ Moser

    Her arms are high on recovery but not super up out of water. For the average swimmer do you tell them to try and get their arms/hands out of the water? I have a lot of kids who probably see someone like Rebecca swim so they try to imitate her and arc arms up and out of water. I want them to shoot them straight out into that streamline but the arc up that they force is very tiring and looks plain weird. Do you say “get arms up and out” or no?

    • Gary Hall Sr.

      Hi CJ, It is not legal to bring the arms completely out of the water on breaststroke recovery. Rebecca brings about half of the entire forearm out of the water, which is as close as one should elevate to avoid DQ.


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