If This Is Your First Time Eggbeatering

If you’re completely new to eggbeater, don’t start in the middle of the pool. Start on the wall so your brain and legs can learn the pattern safely.

Step 1 – Horizontal “Wall Breaststroke”

• Hold the wall with both hands, body in a horizontal position.

• Push gently against the wall and do a regular breaststroke kick with both legs together.

• Keep doing this until you clearly feel how your legs move and where the power comes from.

Step 2 – One Leg at a Time (Still on the Wall)

• Stay on the wall, body still horizontal.

• Now switch to one leg at a time:

  • Right leg → breaststroke kick.

  • Left leg → breaststroke kick.

  • Keep alternating: right–left, right–left…

• Think of it as “breaststroke kick, but only with one leg at a time.”

• Keep your hands on the wall so you don’t worry about balance.

Step 3 – Turn the Pattern Into Eggbeater

• Still holding the wall, start to make the kicks more circular:

  • Right leg circles out and in.

  • Left leg circles out and in.

• Keep alternating: one–two, one–two, like you’re pedaling sideways.

• Once this feels natural and smooth, you’re ready to bring it into a vertical position.

Now you can move into the main routine below.

1. Warm-Up Eggbeater (2–3 minutes)

• Move to a comfortable depth in the middle of the pool.

• Hands on the surface, light sculling.

• Easy, low-intensity eggbeater just to get the legs moving.

Focus on:

• Knees bent

• Feet out, making circles

• Hips high under you

Think: “Smooth and quiet, no panic, just turning the legs.”

2. One-Arm Up Holds (2–3 minutes)

Right arm up – 3 × 20 seconds

• Right arm straight up above your head.

• Left arm sculling on the surface.

• Eggbeater as high and stable as you can keep it.

• Rest 20 seconds between reps.

Left arm up – 3 × 20 seconds

• Same idea, just switch arms.

Focus points:

• Hips stay underneath you, not behind.

• Head and chest tall.

• No bouncing up and down – stay at the same height.

3. High Hips & Blocking Position (3–4 minutes)

Set 1: Hands at Water Level – 3 × 20 seconds

• Both hands in front, just on the surface (mini blocking position).

• Elbows slightly bent, eyes forward.

• Eggbeater strong, bring your hips as high as you can.

Set 2: Full Blocking Position – 3 × 15 seconds

• Both arms fully extended over your head, like you’re blocking a shot.

• Hips as high as possible, chest out of the water.

• Rest 20–25 seconds between reps.

Focus points:

• Don’t let your knees come too close together.

• Feet always moving, no pauses.

• Imagine you’re covering the whole goal with your body.

4. Eggbeater With Small Changes of Direction (3–4 minutes)

You stay roughly in place, but now you add control and movement.

Round 1 – Forward & Backward (2 minutes)

• 10 seconds eggbeater in place

• 5–6 small strokes forward

• 10 seconds eggbeater in place

• 5–6 small strokes backward

Repeat for 3–4 rounds (no big sprints, just controlled movement).

Round 2 – Side to Side (2 minutes)

• 10 seconds eggbeater in place

• 3–4 small strokes to the right

• 10 seconds eggbeater in place

• 3–4 small strokes to the left

Repeat for 3–4 rounds.

Focus points:

• Hips stay high while you move.

• Shoulders stay almost the same height above the water.

• Use your legs to move, not just your arms.