Action steps:

1, starting from drift, hands and feet are fully extended and toes are closed. At this time, you should achieve the minimum resistance and the maximum streamline.

2. Next, do the upper body movements first, and look at the picture below. Need to be reminded that the waist should be forced, not so relaxed, and your lower body is in a state of floating (or dragging) in a straight line, so that the upper body can pull the body in to the maximum extent, which is why the lower body can't move.

3. This state of the lower body will last until the end of your stroke. When you pinch your elbow, you will start to retract your leg, as shown below. That's when you change your breathing.

4. Pay attention to the angle when closing your legs. We have analyzed this in previous articles. The best angle can reduce the water accumulation area outside the thigh to reduce water resistance. This is just the last time, kick, this action should be done with the upper body in one go, as shown below.