Swimming Drill Demonstration


The whole body enters through the same point of contact on the water surface as if you were diving through a hoop. Following full body entry into the water, the body levels out and into a streamlined position; Hold this position underwater and execute one breaststroke arm pull past your hips and one full leg kick as the hands recover forwards underwater and reach for the surface; The head then breaks the water surface to breath as you start your first swimming stroke. Ensure the leg kick helps the body to the water surface. It is possible to find greater speed whilst underwater due to good streamlining and momentum from the dive. A slightly deeper dive is required for breaststroke giving depth to achieve the underwater pull and kick action. Never dive into shallow waters.

The Drill is often used with

Prev Next
No.1 Full Stroke Swimming Drill Thumbnail
View this drill

No.1 Full Stroke Swimming

No.4 Kick Action Drill Thumbnail
View this drill

No.4 Kick Action

No.7 Touch Turn Drill Thumbnail
View this drill

No.7 Touch Turn

No.2 Dive Start Drill Thumbnail
View this drill

No.2 Dive Start

No.3 Dive EntryBreaststroke - TechniqueSwimming Drills Coaching