Dive
Stand firmly on the poolside or starting block with toes rapped around the front edge. Place the hands to the side or front; Fingers will secure starting position with body weight slightly forwards. Dive out down the pool to full stretch; Pike at the highest point of the dive by dropping your head towards the water surface. The whole body enters through the same point of contact which the fingers have made as if you were diving through a hoop. On entry into the water the body becomes streamlined when fully submerged. The feet are kept together and kick upwards and downwards in the butterfly dolphin kick action to maintain speed. Kick to a maximum distance of 15 metres underwater within the laws of competitive swimming. Ensure the kick drives the body to the water surface and allow the head to break the surface for your first swimming stroke.
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