Streamline Flutter Kick

The lesson

1. 01

   Set the streamline and go

   Face down, arms overhead, hands stacked, body flat. Start from a standing push off the bottom, or from a float in deep water.

2. 02

   Kick from the hips

   The drive starts at your hip and travels down the leg. Bicycling from the knees just stalls you.

3. 03

   Long, loose ankles

   Let the water point your toes. Toes pulled up toward your shin is what kills a kick.

4. 04

   Roll to breathe

   When you need air, roll onto your side, breathe, and roll back. Never lift your head — that drops your hips, and it's the habit every other drill here is trying to remove.

Watch for

• Bicycling from the knees instead of the hips
• Lifting the head to breathe instead of rolling — drops the hips
• Toes pulled up toward the shin — a dorsiflexed ankle kills the kick