| Starting Position: Vertical with legs together and down. |
| Action: Alternate lifting knees in a jogging action. The heel is slightly behind the knee when the knee is lifted. |
| Arms: Opposite arm forward. |
| Form Cues: Stay vertical with hips under shoulders. Press the heels down and fully extend the legs. Try jogging forward pulling the water with the calves (breast stroke arms), and backward pulling the water with the shins (reverse breast stroke arms). |