Inverted breaststroke is essentially swimming breaststroke on your back, focusing on the same pull and kick motions but with your body positioned supine (face-up).
Here's how to perform an inverted breaststroke:
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Start Position: Push off the wall on your back in a streamlined position.
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Arm Movement (Pull):
- Begin with your arms extended overhead.
- Sweep your arms outwards and downwards, similar to a regular breaststroke pull. Focus on feeling the resistance of the water.
- Bring your hands together in front of your chest, completing the pull.
- Extend your arms forward to return to the starting streamlined position.
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Leg Movement (Kick):
- Bring your knees up towards your chest, keeping your feet flexed.
- Extend your legs outwards and around in a circular motion, similar to a regular breaststroke kick.
- Snap your legs together to complete the kick and provide propulsion.
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Coordination: Synchronize the arm pull and leg kick. The arm pull should be completed as the legs prepare for the kick. Focus on a smooth, continuous motion.
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Focus on Resistance: Concentrate on feeling the water's resistance during both the pull and the kick to maximize efficiency and forward movement.
In summary: The inverted breaststroke mimics the standard breaststroke but is performed on your back, requiring a focus on feeling the water resistance during the pull and kick for propulsion.
