Begin the drill by holding your left foot with your right hand (or vice versa). Always begin a new stroke cycle in a streamline position, with your left arm extended out in front of you and your right leg straight. Pull as close to your normal pull pattern as possible. As you begin the insweep phase of the stroke, lift your head to breathe. During the breath, bend your kicking leg, bringing the heel of your foot toward your hip. During the power phase of the kick, place your head back down into the water, and straighten your leg into your “streamline”.

The timing of the stroke is a fundamental skill common of all successful breaststrokers. You will find this drill to be almost impossible to perform without proper timing.