Perfect Your Swim Dive

An efficient, powerful dive isn’t just for ITU athletes—it’s a useful skill that makes you a more well-rounded swimmer (and looks cooler at Masters practice). Here’s a step-by-step guide to the perfect plunge.

1. Place the palm of one hand over the back of your other hand. Hook top thumb around lower hand and slightly interlace straight fingers.

2. Straighten arms overhead and squeeze ears with biceps. Tuck chin toward chest and look at bellybutton.

3. Bend so fingertips are pointing toward water, allow knees to bend slightly. Lean and push forward with feet. Enter no more than 4 feet below the surface.

4. Glide through the water and take your first stroke just before your body breaks the surface. Use your kick to propel yourself forward.

Quick tip

To keep your goggles on, tighten the straps and put them under your cap. Keep your chin tucked while diving.

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