that the swimmer can push off the wall in a streamlined position initially on the surface and progress to dropping down under the water and pushing off under water while maintaining a streamlined body position. This takes time and must be worked on continually. Apart from teaching the swimmer the position needed for their body, it also develops the leg muscles needed for the push off in their turns and eventually the leg drive needed for their dives. Body should be either in the prone position.
Legs together, toes pointed, arms extended in front of the shoulders, head positioned between the arms, ears squashed between the arms, and one hand on top of the other. There should be no gap between the arms and the ears. The top hand must be locked over the bottom hand with, no gaps. .
Dolphin Kick: The swimmers lie on the tummy, in a streamlined position and push the chest down into the water and let their bottoms rise and then vice versa, i.e., chest up and bottoms down. They can do this with the hands by the side, to begin. They continue the movement, trying to get to the other side of the pool. They must do – movements without breathing and push the chin forwards to grab a quick breath and then the head returns to the streamlined position with the eyes looking towards the bottom.
Once this has been established, try to extend the arms in front of the head in the streamlined position and perform the same movement while breathing at every fourth kick. Slowly build up the strength in the kick by doing short distances with short to moderate rest intervals. The goal is for a quick movement from the legs and this takes strength and practice. Goal should be to execute three kicks per second.
All kicking practices can be done with and without fins. Starts All four competitive strokes are to be started in the competition by using a pair of techniques known as the start. The swimmer emphasises on the quickest technique which