It may not be part of the actual stroke, but the pullout is essential to fast breaststroke. Every time you dive in or push off the wall, you can maximize your underwater time with a strong pullout before you start your first breaststroke stroke. This is especially important for competition, where efficiency means everything!

Even if you don’t plan to compete, learning how to do a breaststroke pullout can help boost your speed so you can swim further in less time. Check out our favorite drill progression for the breaststroke pullout, plus a swim workout designed to improve your technique.

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