Swim Strokes: Why Breaststroke is the Slowest and How to Optimize It

Which Swim Stroke is the Slowest?

The breaststroke is generally considered the slowest of the four competitive swim strokes due to its unique biomechanics, which emphasize simultaneous movements and a higher degree of intermittent drag compared to the continuous propulsion of other strokes.

The Slowest Stroke: The Breaststroke

Among the four primary competitive swim strokes—freestyle (front crawl), backstroke, butterfly, and breaststroke—the breaststroke consistently ranks as the slowest for most swimmers. This is not to diminish its value or technical complexity, but rather a reflection of its inherent design and the hydrodynamic challenges it presents. Unlike the alternating, continuous propulsion of freestyle and backstroke, or the powerful, undulating motion of the butterfly, the breaststroke involves simultaneous arm and leg actions followed by a distinct glide phase.

Why the Breaststroke is Slowest: Biomechanical Analysis

The reduced speed of the breaststroke can be attributed to several key biomechanical factors that increase drag and limit propulsive efficiency:

• Increased Form Drag During Recovery: A significant contributor to the breaststroke's slowness is the recovery phase.
  • Arm Recovery: After the propulsive "insweep," the hands and forearms recover forward under the water, creating a large frontal area that pushes against the water, generating substantial drag.
  • Leg Recovery (Frog Kick): The "frog kick" involves drawing the knees up towards the chest and outward before the propulsive "whip" action. This leg recovery position significantly increases the swimmer's frontal surface area, leading to a surge in form drag that actively slows forward momentum.
• Intermittent Propulsion: The breaststroke is characterized by a distinct pull-kick-glide sequence.
  • Stop-and-Go Nature: Unlike the continuous propulsion of freestyle or backstroke, where one limb is always generating force, the breaststroke involves powerful propulsive phases followed by a glide. While the glide is crucial for efficiency, the intermittent nature means there are moments of reduced or no active propulsion, allowing deceleration.
  • Reduced Average Speed: The peaks of propulsion are high, but the troughs of deceleration during recovery and glide lower the overall average speed.
• Propulsive Efficiency: While the breaststroke kick (whip kick) can generate significant force, the overall propulsive efficiency compared to the flutter kick (freestyle, backstroke) or dolphin kick (butterfly) is often lower.
  • Limited Catch: The arm pull, while effective, has a more limited "catch" phase compared to the extended, high-elbow catch of freestyle or backstroke.
  • Outward Force Components: Both the arm pull and leg kick in breaststroke have significant outward components, meaning some of the force generated is directed laterally rather than purely backward, reducing the net forward propulsion.

Factors Influencing Swim Speed

While stroke biomechanics are primary determinants, individual swim speed is also influenced by:

• Hydrodynamics (Streamlining): The ability of a swimmer to maintain a long, narrow body position in the water minimizes resistance. Any deviation, such as a dropped head or splayed limbs, increases drag.
• Propulsion: The force generated by the arms and legs, and the efficiency with which this force is applied to move water backward.
• Coordination and Timing: The seamless integration of arm pull, leg kick, and body rotation (where applicable) is crucial for maximizing efficiency and speed.
• Muscular Strength and Endurance: The power to generate force and the stamina to maintain it over distance.
• Technique: Refined technique allows a swimmer to move through the water with minimal wasted energy and maximum propulsion.

Comparing Swim Stroke Speeds

To put the breaststroke's speed into context, here's a general ranking from fastest to slowest for competitive swimmers:

1. Freestyle (Front Crawl): Widely regarded as the fastest due to its continuous, alternating arm and leg propulsion, excellent streamlining, and efficient body rotation.
2. Butterfly: A powerful stroke capable of high speeds, especially over shorter distances, due to the synchronous, undulating dolphin kick and strong arm pull. However, it is highly demanding and can be difficult to sustain over longer distances.
3. Backstroke: Essentially an inverted freestyle, it benefits from continuous propulsion and good streamlining, making it faster than breaststroke but generally slightly slower than freestyle due to differences in body position and visual cues.
4. Breaststroke: As discussed, its inherent biomechanics involving increased drag during recovery and intermittent propulsion make it the slowest of the four.

Optimizing Your Swim Efficiency

Even with its inherent speed limitations, mastering the breaststroke can significantly improve your overall swimming proficiency and provide unique benefits, such as easier breathing and excellent visibility. To optimize your breaststroke efficiency and speed:

• Focus on Streamlining During Glide: After the propulsive phase, extend your body fully, hands together, head down, and maintain a straight line to minimize drag during the crucial glide phase.
• Efficient Recovery: Practice bringing your hands and feet in as tightly as possible during recovery to reduce your frontal area and minimize resistance.
• Powerful Kick and Pull: Emphasize a strong, coordinated "whip" action with the legs and an effective "sculling" action with the arms to maximize propulsion.
• Timing: Synchronize your arm pull, leg kick, and breath to create a smooth, rhythmic stroke that minimizes pauses and maintains momentum.

Conclusion: Understanding Stroke Dynamics

While the breaststroke is biomechanically the slowest of the four competitive swimming strokes, this characteristic is not a flaw but a fundamental aspect of its design. Its unique movements offer distinct advantages, from being less demanding on the shoulders than butterfly to allowing for easy breathing and observation, making it a popular choice for recreational swimming, endurance challenges, and even competitive events where strategy and technique often outweigh raw speed. Understanding the biomechanical reasons behind its speed profile allows swimmers to appreciate its unique challenges and opportunities for technical refinement.