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Swimming is one of the best total-body workouts around: It reduces stress, improves your range of motion and enhances your cardiovascular health. But to experience any of these benefits, proper technique is essential.

Consider these four expert tips from Terry Laughlin, founder of Total Immersion swim-training institute in New Paltz, NY.

Streamline your body. Water is roughly a thousand times denser than air. The best way to push forward is to blast through with torpedo-like precision. Try this: Push off the wall of the pool underwater, with your arms held straight out from your sides. You won’t go very far, of course. Now, try to push off while you hold your body in a streamlined position. Press your chest into the water and let your hips rise. Draw your hands together in a triangular prayer fold over your slightly tilted head, elbows parallel with your forward gaze and legs together like a closed scissors and see how much farther you go.

Work those hips. Consider where your stroke actually comes from. The natural tendency is to rely on your arms; that’s the dog paddle instinct. A powerful, efficient stroke actually comes from the hips. Picture yourself throwing a football or baseball. Now imagine yourself winding up for that pitch while buried waist-deep in sand. The ball won’t go very far without the ability to rotate your hips. Each time you raise your arm, imagine you are throwing a pitch. Roll your body into long, strong strokes and you’ll glide through the water with ease and speed.

Break it down. After the wind-up, consider the actual pitch. Your thumb and index finger enter the water first, slicing into the water at a 45-degree angle. Your hand should enter the water a few inches to a foot in front of your head. Roll into the stretch as if you are reaching for something just beyond your grasp. Now, with your elbow high to maintain your leverage and power, cup your hand slightly like a mitt and pull yourself through the water with your hand and your forearm in an “S” shape beneath your chest and then past your hips to your thigh. (If you were to pull both arms together simultaneously, the resulting path would resemble an hourglass silhouette.) After your hand finishes its pull, relax your muscles and release your hold on the water. Lift your elbow up to the sky, allowing your hand to sweep freely under your elbow. Extend your hand to its fullest extension. Keep your elbow higher than your hand. Rotate your shoulders as your elbow rises to its highest point.

Breathe. As you push your hand past your thigh and roll your body to the side at the end of the push phase, take a deep breath through your mouth. With each stroke as you complete your arm pull, exhale forcefully, blowing a steady stream of bubbles, then roll your body and draw in a deep breath of fresh air. Breathing this way increases your confidence in the water, because it puts you in control of your body and mind.

Ready, set… Once you have mastered the above skills, click here to take your technique to the lanes with three tried-and-true drills.