Breaststroke Arms

Raise your arms in front, palm side down. Begin a widening pull toward yourself with your hands. Bring your hands in front of your chest and extend them forward again. Try to keep your arms and shoulders underwater and repeat for 30 seconds.

Variations:

Move your hands with your thumbs up.
Reverse the direction of the breaststroke.
Move one arm at a time.
Use the breaststroke in combination with walking or marching moves.