Swimming: No.4 Kick Action

Following the leg kick after the hands have recovered forwards the body will be stretched out and lying flat in the water in a streamlined position with feet and toes pointed, hips are held high with your face in the water, hands are together with palms facing slightly outwards to keep a hold of the water; At this point of the stroke cycle the pull commences, the head and shoulders will lift and a large breath is taken. The body will rise and fall in relation to the kick, pull breathing patern creating a wave like undulating flow through the stroke cycle.

From the stretched streamline position, press the water outwards with your hands pushing your upper arm, forearm, wrist and hand out sideways wide of the shoulders and no more than twice shoulder width. The hands then lead the forearm in a downwards, inwards an upwards circuling action bringing the hands close together up to the water surface with palms facing inwards; Continue with immediate forward recovery of the hands to full stretch and the starting position once again. The palms of the hands will now be facing slightly outwards.

Breath once in each stroke cycle to the front as the hands press inwards and upwards during the arm pull, breath just before the feet kick outwards and backwards. As the legs finish the kick action, ensure to exhale with face in the water throughout the stretched streamline position.

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.