What is the purpose of the '3 kicks: 1 pull' drill?

• A. To improve timing and length in breaststroke.
• B. To increase power in freestyle pull.
• C. To reduce turn times.
• D. To improve breathing technique.

Answer: (A)

Three kicks, one pull trains the swimmer to complete the leg kick sequence and hold a glide before initiating the arm pull, which is essential for breaststroke timing and a longer stroke. By forcing three kicks before the arms move, you reinforce the correct order and rhythm of the stroke, so the body stays streamlined and propulsion comes from a well-timed kick rather than a rushed arm pull.

This approach helps you lengthen each cycle, since you’re not rushing into the arm movement and you’re maintaining a solid glide after the kick. The result is smoother, more efficient propulsion and better control of body position. It’s less about power in the arm pull, turn speed, or breathing technique, and more about getting the timing and stroke length right for breaststroke.