A breaststroke start (also called a 3-2-1 pullout) is the first part of each breaststroke length. With practice, it can propel you about 20 meters (65.6 ft). (Which makes it the ideal way to save energy and is much more effective than swimming the whole way!) We've outlined everything you need to know about this essential technique, so you can improve your breaststroke time.
Push off the wall. Push off deep under the water. (Aim for a depth of about 1 meter for best results.) You can also dive in the pool for this step.
Assume a streamlined position with your hands out in front. Make sure you are looking straight down at the bottom of the pool. In your head, count to 3.
Pull your arms to your thighs and do a dolphin kick. Do this motion as soon as you hit 3. Remember to keep looking at the bottom at the pool. In your head, count to 2.
Perform 1 whip kick (breaststroke kick). As you do this, also push your hands out in front. In your head, count to 1.
Rise to the surface of the water using your arms.
Start swimming normal breaststroke.
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