To improve your speed through the water, your body position and power will play a big role.

Breaststroke is not a very streamlined stroke so it is important to make the most of your body position whenever you can.

Stretch out at the end of each stroke and make sure your arms are close and your legs are together, with your face in the water.

To do breaststroke correctly you must make the body lift and drop.

Video masterclass: James Gibson's guide to the breaststroke

Practise lifting your shoulders and chest as your arms pull, so that your shoulders are clear of the water.

You can also make your hips rise and fall slightly by kicking down into the water with the feet flat.

When you bend your legs, try to make sure that your knees stay behind your body, and keep your feet slightly apart as you lift them to your bottom.

This part of the kick is called the recovery because it gets the legs ready to kick again.

Bend the elbows and keep them near the surface of the water as you start to circle with the hands.

Then, as you finish the circle, tuck the elbows in to your chest.

Advanced breaststroke tips

This ensures your hands are pulling towards your feet and makes your pull much stronger.

You should now be swimming with your face in the water. Breathe out just before you lift your head.

Take a breath with every stroke as your head lifts naturally and your arms pull back.