Body Orientation
The body must be straight and streamlined. The bottom must be below water level. Rising head too high or improper kicking will cause the body to move not horizontally, resulting in huge resistance.
Kicking
The kicking must rise and fall simultaneously. Dolphin kick movements start from the thigh. The legs are straightened during rise and bent with whip back kick. The feet are slightly above water level when raising the legs.
Pulling
Hand pulling follows the shape of keyhole or hourglass. The hands move out, in and out again. The elbows bend more and high when the hands move below the chest.
The hands then push behind and to the sides of body when the elbows are straightened. The strong final push creates a momentum for the body to rise above water and bring the hands to the front relaxingly.
Timing
Two kicks are done followed by one pull. The first kick starts when the hands enter the water while the second kick starts when the hands push behind. Such timing provides continuous propulsion and makes the body streamlined. The second kick helps to raise the head for breathing.
Breathing
The swimmer exhales gently when the hands enter the water. The exhale ends with an active blow when the mouth is above the water. Breathing starts when the hands are above the water until they reenter the water.
Some Whispers