Breaststroke Drills – 1 On Top, 1 Under
The 1 On Top, 1 Under is a common drill for breaststroke swimming that lets swimmers extend after each stroke. It also keeps swimmers on top of the water.
- Swim a normal breaststroke cycle: 1 arm stroke, 1 breath and 1 kick.
- The next stroke should be underwater. No breathing for this stroke which means you will just be under water.
- Go back to swimming in normal stroke.
- Repeat another stroke underwater then repeat from the first step.
The drill will not work if the head breaks the surface after a normal cycle. Make sure that you complete your strokes and that you are below the surface of the water when doing them. And if in case you break the surface of the water with no breath, you need to start the stroke again from underwater.