Swimming: Dive

Double Arm Backstroke or Old English
backstroke will keep or increase flexibility
across the chest. Watch the arms and hands
recover over the water surface. As the arms
recover the little fingers cut into the water first.
Once the hands and arms have entered the
water, push the hands and forearms towards
your feet.

Streamline Kick. Kick on your back with arms
stretched out down the pool hugging your ears.
Hold a small float or place one hand on top of
the other 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 high on
the water surface to create good streamlining
with head looking upwards.

Frontcrawl Streamline Drill. Push off the wall
underwater with hands overlapping and the
body stretched out. Kick underwater for a few
seconds or to a maximum of five, ten or fifteen
metres whichever is more comfortable. Walk
back to the wall and repeat as necessary or
swim easy for the remainder of the length.

Breaststroke Kick on your back with arms stretched down the pool above your headpressing over your ears in a streamlined position and looking up towards the ceiling. The knees will be kept under the water surface. Develop a symmetrical kick. This drill will help stop the knees coming forward under the body when swimming full stroke.