MP Swim Tips by Bob Bowman: Breast Kick-Kick-Pull


MP Swim Tips by Bob Bowman – Episode Four

Bob Bowman, head coach of the Arizona State Sun Devils Swimming and Diving Team, explains how his swimmers use the Breaststroke Kick-Kick-Pull drill.  Demonstrated by the greatest athlete of all-time, Michael Phelps, Kick-Kick-Pull is an essential part of his 200 IM training.

Breaststroke Kick-Kick-Pull

This drill is two kicks and one pull of breaststroke. The key element is that everything happens on the surface. The swimmer is in a streamline position. They take one kick to get the feel of moving in a straight line off of the propulsion.  On the second kick they take a full breaststroke pull, then return back to the streamline position on the surface. The key to this drill is that you don’t dive deep under the surface after the pull and come back up.

Bonus Drill – Breaststroke Pull-Pull-Kick

After doing Kick-Kick-Pull, Bob likes to pair that drill with Pull-Pull-Kick.  The swimmer takes two pulls. After the second pull, the swimmer kicks feeling the acceleration into the streamline position, and then they start their pull again.

What Bob Likes

These are great timing drills, and Bob is a big believer in breaking down a stroke to its key parts, working on each component of the stroke.

EPISODE ONE:  Butterfly 2-2 and 2

EPISODE TWO:  Backstroke Back Touch and Pull 

EPISODE THREE: Training with Snorkels 

MP-XCEED_300x300_StaticAbout MP

Launched in the spring of 2015, MP designed by Aqua Sphere is a shared vision to develop innovative products that are inclusive and accessible to a broader range of swimmers across the full swimming lifecycle. Combining Aqua Sphere’s global product design expertise and distribution with Michael Phelps’ and Bob Bowman’s experiences at the highest levels of swim performance, the MP brand features technical swim products leveraging proprietary technologies and performance enhancing designs.

About Aqua Sphere

Established in Genoa, Italy, in 1998, Aqua Sphere is the premier swimming equipment manufacturer for fitness and recreational swimming, aquatic exercise and triathlons. With the launch of its cutting-edge Seal Mask—the world’s first swim mask, the company set the industry standard and today continues to innovate with a complete range of premium products, including eye protection, swimwear, triathlon wetsuits, footwear, and swim fitness and training accessories. The designs have gained the respect and loyal following of many celebrities and notable athletes, including the world’s most decorated Olympian Michael Phelps, with whom Aqua Sphere is partnering to develop a global brand partnership. Alongside its parent company Aqua Lung and supported by an international distribution network, Aqua Sphere has grown into a worldwide enterprise representing unparalleled design, development and manufacturing expertise, with a global footprint in more than 90 countries. For more information, visit or

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Swim Training is courtesy of MP and Aqua Sphere, SwimSwam partners.

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About Gold Medal Mel Stewart

Gold Medal Mel Stewart

MEL STEWART Jr., aka Gold Medal Mel, won three Olympic medals at the 1992 Olympic Games. Mel's best event was the 200 butterfly. He is a former World, American, and NCAA Record holder in the 200 butterfly. As a writer/producer and sports columnist, Mel has contributed to Yahoo Sports, Universal Sports, …

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