This drill uses fins, and focuses on two specific aspects of an updated breaststroke technique, using your back to get you into extension better, and diving forward into a shallow bodyline.

**Why do it:**
Knowing you'll need to get underwater, and in perfect extension, you can't just go under and relax.  You must get to extension with power and speed.

**How to do it:**
**1)**  Put on some fins and start to swim breaststroke with a dolphin kick.
**2)**  Focus on popping, or pushing your arms forward from the center of your back.  Here you can see our swimmer arching his back during extension.
**3)**  Get the head in line with the arms, and pretend you're DIVING FORWARD.
**4)**  Stay shallow on the entry, and ride the throw of the body and arms forward.

**How to do it really well (the fine points):**
The biggest danger of this drill is taking the new energy and diving too deep.  This isn't an up and down drill, this is a throw forward drill.  All energy needs to go as forward as possible, as your body will want to travel deep.

If you want to swim breaststroke with a lower stroke count, getting more out of each stroke, you'll need to discover how to use muscles you may not have used before.

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Breaststroke - Back Throw Extension