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Getting into the groove of a flowing breaststroke isn’t always the easiest thing to do. Mixing up the strokes sometimes gives you an advantage toward this, if only for a few strokes.

Why Do It:
Sometimes you need just a little extra help in getting the feelings you desire when you’re swimming. This quick drill can help you get that feeling for breast and free.

How to Do It:
Start by pushing off the wall and swimming four strokes of freestyle. A high-arm (or straight-arm) recovery will work best for this drill.

After the hand goes in on the fourth stroke, LEAVE IT EXTENDED out front. Don't pull back with that hand. Leave it out front as you sweep the recovering hand high over the water and forward toward the extended hand.

As the recovering hand enters and meets the extended hand, allow your head and body to follow the hand down and forward.

Go immediately into swimming breaststroke, trying to follow this body movement through all the strokes.

How to Do It Really Well (the Fine Points):
When your recovering hand enters the water, it will instinctively begin to push down. Try not to allow it to go TOO deep, but have the body and head level everything off and push forward.

The little extra downward orientation of the high freestyle recovery can help you roll into a flowing breaststroke. It encourages more roll than if you'd simply pushed off the wall and started to swim breaststroke.