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• Body position starts in a horizontal, stretched and streamlined position on the front; head in line and the face in the water.

• Head and upper body will rise and fall in relation to undulation from the kick, pull breathing pattern.

Legs and Feet

• The kick is simultaneous.

• A full action of the hips, legs and feet occur as the seat lifts and lowers; the knees bend and straighten.

• The feet and toes are pointed throughout. The kick should resemble a whip like kick.

Arms and Hands

• The hands simultaneously enter as arms approach full extension.

• Following the entry, the hands move slightly outward and down to the catch position, moving back and through towards the thighs.

• The arm recovery is a smooth, simultaneous double arm recovery over the water surface.

• Aim for the individual is to gain maximum distance per stroke effectively.


• The mouth is lifted above the water line to the front (in some instances it may be to the side) before the hands complete their push through to the legs.

• The head returns to ‘face in the water’ before the end of the arm recovery.

• The expectation is that the swimmer is encouraged to breathe every alternate arm cycle (every two strokes).


• A steady constant movement with two kicks t each arm cycle; encouraging the swimmer to breathe each arm cycle (every two strokes).

• The order is kick, pull, kick, recover.