• Posture: Belly in, neck tall, chin back.
  • Begin in Front Balance, with both arrms extended forward in the 11-position.
  • Breathing: Rotate onto one side to breathe.
  • Lower arm: Use as a pillow for your head.
  • Upper arm: Slide back in the water as far as your neck, allowing your face to rotate to the air.
  • Head: Always neutral on spine, looking straight down when not breathing.
  • Legs: Kick gently and compactly, keeping thighs and feet near the surface.

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