Reaching full extension in breaststroke on EVERY stroke allows athletes to get the most out of their swim.

**Why do it:**
The trick to swimming really fast, is to make sure you complete a full stroke, every time you TAKE a stroke. Increasing rate sometimes shortens the full stroke, so build the full stroke, then train your body to complete a full stroke more quickly.

**How to do it:**
**1 -** World class breaststroker Brendan McHugh shifts the focus forward to the hands by putting on fins and using a dolphin kick.
**2 -** Brendan attacks the front of his stroke so that the arms HIT full extension on each recovery.
**3 -** Keep the distance short so the intensity can stay high.

**How to do it really well (the fine points):**
The goal is to increase the rate as much as possible while maintaining the ability to reach FULL extension. Push the limit if your rate with attack, and spear your arms forward with a sharp push.

See if you can match Brendan's rate while still achieving a full extension out front.

[**Read more about breaststroke extension here**](http://gosw.im/1O6Q97p)

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Breaststroke - McHugh Rate