Breaststroke - Streamlined Push
Truth be told, there really isn't a simpler drill in existence, yet there also isn't a drill that carries more importance in all of swimming.
While I'm focusing this drill toward breaststroke, practicing it for all strokes if very important.
Why Do It:
Being able to maintain a solid, straight, and streamlined bodyline with so much integrity will allow you to build an underwater pull that will help you travel far, fast, and with little effort.
How to Do It:
1. Position yourself at the wall, ready to push off a bit deeper than normal, but also fairly straight. Don't position your feet too high, or too low. Your goal will be as much of a parallel line to the surface as possible.
2. Lock your hands together over your head prior to pushing off.
3. Point your toes as much as possible as soon after the push as possible.
4. Hold this position as long as possible without kicking, pulling, or twisting your body.
5. Maintain this position until your body reaches the surface... then continue to hold it until you stop, or run out of air.
How to Do It Really Well (the Fine Points):
You may feel your body twisting and turning. This is very natural and it may take some time to learn how to control it. It's the fine adjustments that you make inside your body that will allow you to stay straight, and true, for the duration of the push.
Play with when you allow air to escape, and feel if this makes you "heavier" in the water, to allow you to travel just a bit further.
Put this bodyline together with a solid underwater pull, with the goal of going as far as possible with a single underwater pull sequence.
A sidenote: We all have a new goal with this. Roque Santos can go the ENTIRE 25 doing this drill. I know I have a LOT of work to do, so you're NEVER too old or too accomplished to continue learning all the fine points.