Last month, Adam Peaty of Great Britain became the first person under 58 seconds in the 100m breaststroke and smashed the world record by over a half second in the process. Only 8 other people have ever been under 59 seconds in the 7 years since it was first done, and yet Peaty is already forging ahead to new territory.

Here are 3 things that all breaststrokers and aspiring breaststrokers can learn from Peaty’s race (video below):

1. Violently lunge forward with your body, hands, and arms on every stroke.
   To do that, shout your hands and arms forward, and jab your head and chest forward into the water. Don't squeeze your hands and elbows together so they can stay out of the way of your body.
2. Increase tempo during the 2nd 50m of your 100m breaststroke.
   All of the best 100m breaststrokes in history follow this pattern. To increase tempo without spinning your arms, just glide less and bring your heels up faster (set up the kick quicker). Don’t try to increase tempo by spinning your arms faster.
3. No matter how fast your breaststroke tempo is, you still have to get in a good line.
   Make sure your head still gets completely between your arms as you extend forward. A common mistake in sprint breaststroke is that many swimmers just try to pull faster, but you have to maintain your technique and keep your head/body surging forward completely, along with your arms.

Watch for those 3 things in Adam Peaty’s world record swim: