Learn The Breaststroke

This can be a relaxing and gliding swim stroke, or it can be a quick, intense motion if you're racing. It's accomplished by a strong pull, froglike kick and then a long glide. Practice these techniques to improve your breast stroke or to learn it properly for the first time.

1. Keep your legs close together and pull them up toward your chest. At the same time, hold your palms together and up against your chest, as if in prayer.

2. Kick out and apart with your legs, and then quickly squeeze them together. Try to imitate the way a frog kicks. After the kick, streamline your body by pointing your toes and extending your arms completely.

3. Glide for a moment with your arms fully extended, then turn your palms outward and pull with both hands out and around in a circular motion, so that they end up in their original position, together against your chest.

4. Use the thrust of the pull with your hands to pull your head up and out of the water to take a breath. As your head goes back down, your arms should be just beginning to plunge forward with the next kick.

5. Glide for a moment, and then repeat the entire motion.