Swimming: Pull Action.

On the last stroke stretch for the wall with both hands and drive the leg kick. Touch the wall with both hands and lift the knees towards the chest and place both feet on the wall. One arm then moves forward cutting underwater, the trailing arm is taken over the water surface and the hand cuts into the water to meet up with the leading arm. As you push off the wall underwater, stretch down the pool with hands and feet held together to develop good streamlining. Before full stroke swimming is resumed, three or four dolphin leg kicks are executed, to a maximum of fifteen metres within the laws of swimming, as greater speed can be found whilst underwater when good streamlining is achieved.

Swim Catch-Up Butterfly to help create a high hipposition relieving the strain of full stroke. This drillis swam as single arm butterfly but starting the second pull with the opposite arm just as the hands meet up at the front of the stroke.

Kick Dolphin Legs whilst on your side. Stretch one arm down the pool above the head holding the top of a small float, keep the other arm by your side. Keep your feet together as you kick to opposite sides of the pool. This drill will help increase flexibility in your shoulders as well as condition the legs.

Swim one full stroke cycle over the water diving underwater to kick three dolphin kicks before resuming one full stroke on the surface. You must drop your head down underwater to allow your hips to lift, you are then able to kick underwater. This will develop the undulation of butterfly and a good hypoxic drill for improving your lung capacity.