Swimming: Dive Start.

Alternating circular arm action over and under the water with a straight arm recovery, brushing your ears and elbows locked straight. The hand entry into the water is controlled with the palm facing out and the little finger first to reducing resistance as it enters the water. The palm of the hand then presses down to catch position in the water. At the deepest point following hand entry and with good shoulder rotation, the elbow bends and drops to a deeper position than the hand, creating a lever to produce extra power as the hand pushes towards the feet. The arm starts to straighten as the hand presses downwards before sweeping towards the thigh; The arm then moves inline with the shoulder as the hand recovers out of the water close to the thigh with thumb first, elbow straight as the arm is taken past the head to entry point once again.

Streamline Kick. Kick on your back with arms
stretched out down the pool hugging your
ears. Place one hand on top of the other or
interlock the thumbs to ensure a streamlined
position. Ensure the chest is high and clear of
the water surface with the hips held high. Do
not sit in the water with low hips. Ensure the
body is flat and high on the water surface to
create good streamlining.

Create an arch of the back over the water surface in order to dive through the same point of contact in the water. Once the whole body is underwater execute a dolphin leg kick to a maximum of fifteen metres within the laws of swimming and ascend to the surface in a streamline position to resume full stroke. Never dive into shallow waters.

Breath is taken naturally and regularly, clear of the water, as and when required depending on the effort and at least once during every full arm cycle.