Kick on Side
Lie on your side, bottom arm forward, top arm along your body, kick easy. Turn your head to breathe. Each freestyle stroke rolls you toward this position.
rotation · No equipment · In Roll Cleanly, Easy Breath
Why it works: Chapter 34, What does a long swim stroke need from your body?
The one cue
Stay on your side, reach long
How to do it
- 1
Lie on your side
Bottom arm reaching forward, top arm resting along your body. Hips and shoulders stacked, one directly above the other. Kick small and easy from the hip, legs nearly straight.
- 2
Lead arm points straight ahead
A hand's depth under the surface, fingertips slightly down, in line with its own shoulder. Never across in front of your head.
- 3
Head heavy, face down
Ear close to the lead arm, eyes looking straight down. Let the water hold your head. Lifting it sinks your hips.
- 4
Breathe by turning, not lifting
Breathe out slowly through nose and mouth into the water. For air, turn your face toward the sky until your mouth clears, one goggle still under, then turn back down. Shoulders and hips stay where they are.
- 5
The test
You travel slowly in a straight line with your hips near the surface; barely moving is normal without fins. Veering to one side means the lead arm is crossing over. Hips dragging: let the head hang and press the lead armpit gently down. Next bout, the other side.
Watch for
- Rolling onto your back to breathe. You leave the side position, so you are no longer practising what the drill is for.
- Lead arm crossing in front of your head. You veer off line and your hips snake to correct it.
- Lifting the head. The hips and legs sink and the kick has to fight to keep you up.
- Big kicks from the knee. The feet swing behind you, drag, and tire you out fast.