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.

During the holiday season, we all know that hard training is on tap for everyone; however, there should be SOME time for fun.

Until FINA decides on the rules for the underwater pull, we'll give a quick illustration of what's "legal" in the U.S., as well as a few fine points that need to be considered no matter what the rules end up being.

A great coach recently said that the biggest problem with breaststroke is "the kick." This confirms our belief that working on when and how you initiate the kick is a much bigger concern than most people think.

Here's a quick example of a complete breaststroke stroke cycle. While the subject isn't exactly contemporary, the technique is, at the very least, solid and should serve as decent reference material.

If you practiced last week's drill (Breaststroke - Wall Pull), you should be ready for this week's breaststroke set.

Knowing how to move your hands side to side in breaststroke, rather than pulling back is a skill all swimmers need to learn. This "fun" drill is a great way to see if you're able to do it effectively.

Here's another picture progression. In reviewing photos for another article, I came across this series.

Starting to gear up for a championship meet in mid December. The 8 X 75 breast at a controlled descend was the main set.

Showing respect for the officials is always a good thing, but now it can actually help you have a tighter, straighter, faster butterfly and breaststroke turn. In this series of photos, a few swimmers demonstrate a very smart salute.

With it being election day, we're going to give two variations on this great teaching drill. You could also say that timing an election campaign is as tricky as creating a smooth rhythm in breaststroke. Too much too soon, or too little too late can give or take away the desired results.

Here's a practice created by our local state representatives. Should be interesting to try, but pay attention.

This drill is simple to do, and helps you work on a few key aspects for fast breaststroke. An added benefit of using the snorkel is that you don't have to hear your coach (or your swimmers, in my case) while they yell, or complain.

Heavy breaststroke practice which requires good speed as the intervals get shorter but also doesn't overload the breaststroke swim too much by mixing it with freestyle. Hopefully, this means the stroke can stay more technically correct through the set.

The pic of the week is from our filming last week in San Francisco. Tell us what you think of this 9-year old's breaststroke recovery.