Most breaststroker’s favorite drill is two kicks and one pull. We're going to make some adaptations here, making sure that you understand that the most important thing is a small pull, not a big pull. 

We're just working on incorporating the timing of the kick that you've just learned into full stroke breaststroke. So the focus will be on the kick and then adding a little bit of a pull in just so that you can get some air. Pat does a great job of keeping the pull very, very small. 

You'll notice that Merle’s pull is very narrow, and the kick is also very narrow. You notice how the knees are barely wider than the hips. This minimizes her resistance on the water. Pats kick is just a little bit wider, but this drill can be better understood if you simply imagine that this is breaststroke with an extra kick. 

You put the regular kick in where it's supposed to go, and once you're in the extended position, you add a single kick. This helps you work on your body line. It helps you focus on the recovery of the kick and identify the propulsion of the kick. And again, the pull is very small and only helps you to get up to air.

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2 Kicks 1 Pull