Clad in inflatable water wings and clutching noodles, your last swimming lesson probably happened when you were too small to consider going in the deep end. And while you’re probably competent enough to stay afloat during your next trip to the lake, you may be missing out on the cardiovascular benefits of swimming as an exercise. The next time you head to the pool to rack up a few laps, use the most efficient stroke known to man: the front crawl. Utilizing constantly rotating arms, flutter-kicking legs, and efficient breathing techniques, the front crawl is sure to get you from A to B in a hurry.

Extend your arm straight down and back, cupping your hand to pull the water past your hips. Raise your arm out of the water, bending at the elbow before extending it in front of you. Tilt your head to the side when you need to take a breath. Exhale while facedown in the water and between strokes. Alternate strokes so that one arm is extending in front while the other is pulling through the water. Use a flutter kick to propel your body forward with your legs. Keep your feet extended and use small motions to create a bubbling surface on the water.

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Illustrated by Ted Slampyak