This stroke is very strict and yields the most disqualifications. On the backstroke-to-breaststroke turn, a swimmer cannot flip to the stomach (USA 23). All swimmers must touch the wall while remaining on their backs. Push off the wall while on the stomach, and pull the body into a tight streamline. Complete only one dolphin kick as the momentum begins to wane. Stroke the arms simultaneously through the water, down to the hips. This motion should be similar to opening up a stage curtain. Each swimmer is allowed one underwater stroke; this is the only time the arms can come close to the hips (USA 20). Use the legs to frog kick and break the surface before 15-meters.
The breaststroke is hard for many people to do; the trick is to create a rhythm. When done correctly, the body should be moving through the water like a caterpillar on a twig. For each pull there should be one kick, and both sets of limbs must stay together. This stroke takes hours of practice to accomplish, but after understanding it, the breaststroke is very easy. Most females are better at this stroke than males, but everyone can learn