Push-off and streamline glide — start position
Start
Push-off and streamline glide — end position
End

Pool / Drill / Beginner

Push-off and streamline glide

A strong push from the wall into the tightest possible streamline. Every length starts with it; a good one is free speed.

Dose
8 pushes, glide as far as you can
Rest
Walk back

How to do it

  1. Hold the wall, sink under the water with the feet flat on the wall and the knees bent.
  2. Stack the hands, squeeze the ears with the arms and push off hard.
  3. Glide with legs together and toes pointed until you slow down, then stand.

Tips

  • Push off slightly downward, not toward the surface.
  • Measure it: mark how far you glide and try to beat it.

Good for

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