MONS Athletics

Kick on Side

On your side, bottom arm extended forward, top arm resting along the body. Flutter kick, head down, rolling slightly to breathe as needed. Trains the rotated body position freestyle lives in.

The one cue

“Lead shoulder long”

The lesson

  1. 01

    Roll onto your side

    Bottom arm extended forward, top arm resting along your body.

  2. 02

    Rest your head on the arm

    Lower goggle in the water, head heavy on the extended arm. Holding it up is what sinks your hips.

  3. 03

    Reach the lead shoulder long

    Don't let the bottom arm sink — that reach is your body line.

  4. 04

    Stack the top shoulder

    Directly above the bottom one, not collapsing forward.

  5. 05

    The test

    Your hips should feel like they're riding at the surface. If they're dragging, press your chest down a little and check your head is resting rather than lifting.

Watch for

  • Rolling onto the back to breathe — should rotate just enough
  • Dropping the lead arm instead of reaching long
  • Top shoulder collapsing forward — keep it stacked