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• Lie flat on your stomach in shallow water, with your arms and legs extended straight out.
• Sweep your hands out, down, in, and up under your shoulders. Then reach forward for the next stroke.
• Move both arms together exactly the same way.
• Do not bring your arms out of the water. Make sure you pull your arms and hands downward in a rowing like motion, and bring your arms toward your chest until your elbows are at shoulder level.
• Put your hands together under your body, and thrust them in a straight, forward motion as you glide through the water.

• You have to kick like a frog.
• Practise kicking holding on to the side of the pool, or kickboard.
• The breaststroke kick must be timed closely with the arm stroke.
• To start with, make sure your arms and legs are both fully extended. As you pull your arms down, bend your knees and draw your heels up toward your rear by lowering your hips and knees.
• You should keep your knees slightly spread as they come up toward the outside of your hip.
• When your legs are close to your rear, turn your toes out, and circle your feet out, down, and in until they come together again.
• Now glide through the water fully extended.
• The kick should be co-ordinated with your arm stroke.

• If you can manage to keep your head out of the water, well and good. It makes breathing quite simple. But if you master the breathing technique, it will help you swim faster.
• Lift your head out of the water and take a breath as you pull your arms back and draw in your knees. Then put your face back into the water as your hands come together in front of your chin. Exhale as you glide.