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Increasing your comfort level in a pool is a good way to become a more proficient open-water swimmer. Master some of these “tough” maneuvers with these simple steps.
The Skill: Dive
1. Stand at the edge of the pool with arms in streamline position and chin tucked to chest.
2. Bend at the waist until your fingers and head are pointing toward your entry target.
3. Slowly lean forward and glide into the water, fingers first. Stay in a streamline position with chin tucked until you are fully submerged.
*Beginner: Start from a crouch or on your knees at the edge of the pool.
*Advanced: As you fall forward, push off with your feet to get distance and momentum.
The Skill: A Perfect Streamline
1. Place the palm of one hand on back of other hand.
2. Hook the top thumb around bottom hand to keep them secure.
3. Squeeze biceps against the sides of head and tuck chin to chest.
4. Stretch entire body long and tall like a dart.
The Skill: Underwater Push-Off
1. Start in a streamline position in the water.
2. Face the opposite side of the pool, submerge upper body, and point fingers in direction of travel.
3. Place feet hip-width apart on the wall 3–4 feet below the surface, with a slight bend in the knees.
4. Push off the wall with body parallel to the surface and 2–3 feet underwater.
The Skill: Tarzan Drill
1. To perform this strength drill: Lift head out of the water until face and mouth are exposed in the direction of travel.
2. Increase cadence of arm strokes by shortening the pull and finish phases.
3. Lightly arch your back (push hips down) to elevate feet near surface.
4. Maintain a strong kick to provide forward momentum.
The Skill: Touch Turn
1. Stop taking strokes 2–3 meters before the wall and keep one arm extended.
2. Continue to glide forward until outstretched hand grasps the wall.
3. Use core to pull knees toward chest, place both feet on the wall and take a breath.
4. Let go of the wall and swing arm over the water to meet the other hand.
5. Assume a streamline position and push off underwater.