One of the big struggles in breaststroke is the timing of your arms and the legs. Back in March, Swimming World published an article that is quite helpful on this topic. Check the article out. Then, try this drill to help fine tune the timing in breaststroke.
Article: Breaststroke Timing
Drill: Pull Stop, Kick Stop
This is a drill that can help in establishing timing between the pull and the kick. It also promotes “riding the glide” in breaststroke, driving the head down between outstretched arms, and finishing the feet before starting the pull.
This is a breaststroke separation drill where we separate the pull from the kick. Do a single pull of breaststroke with no kick at all (legs just hang out). At the end of the pull, dive your head down between your biceps into a tight streamline and stop or freeze in this position for just a moment. Without lifting your head or taking a breath now execute a single breaststroke kick with arms remaining in the streamline position. Finish your feet firmly and glide in this streamline position for a moment. Repeat the cycle through the lap.
It is important to make a distinct stop after each pull and each kick. Afteryou practice this for awhile, it should feel quite rhythmical. Once you have this drill down, begin to narrow the gap between the stops and eventually work it into a regular breaststroke. An accomplished breaststroker actually has a slight separation between the pull and when the kick starts. You’ll see that they initiate the arm pull first and about the time they are completing the outsweep they begin to draw their heels up to start the kick. This requires a compact and speedy kick.