1. Stretch out your arm, slightly curved. The hand is the first thing that hits the water (attempts to do it smoothly without splashing and splashing). Only when the arm is below the surface stretching it out straight.

2. Try to grab the water with the forearm and hand (Think of them as a paddle that pushes the water away). Dr. firearm bakat, with a relaxed hand, but with force in armtaget.

3. When your hand is at hip height, turn up the little finger, pulls the arm toward the surface and then up into the air with bent elbow.

4. New tag. Advance the arm you just swum with. Do it quickly but was relaxed in the arm and hand to avoid spilling the power and energy.

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BREATHING
Keep your gaze directed downward while swimming. When you inhale, lift your head as little as possible and try to just turn up the face - sideways - above the surface while lifting arm. Then, hold the lighter body straight, legs do not sink and swim more efficient. Try to breathe every other stroke or every third.

LEGS
Raka ha ben, stretched ankles and kicking in small, rap Dodge - alternately.

TRUNK
The power should come from the hips and torso to be strong and lightweight tense.

Sources: "Swimming for you" by Per Englund and Daniel Lönnberg, "Train for the race year round" of Jonas Liss Janis, Gustav Ström