How to do it
Exhale slowly through your nose while your face is submerged to stay relaxed.
- 1
Start face down in the water, arms extended forward, and legs straight behind.
- 2
Kick your legs continuously with toes pointed.
- 3
Alternate arm strokes: push one arm through the water from front to thigh, while the other recovers above water.
- 4
Turn your head to breathe during the arm recovery on one side.
- 5
Maintain a steady rhythm, repeating the strokes and breaths.
Expert tip
Keep your body flat and straight in the water to reduce drag. Breathe by turning your head to the side during arm recovery, keeping your head aligned with your spine.
Common mistakes
- ✕Excessive knee bend during the flutter kick
- ✕Crossing the hand entry past the centerline
- ✕Dropping the elbow during the pull phase