Firstly, Start off from a stretched out body horizontal position, with both of your hands outstretched.

Pull both hands upward, downward and back, moving the arms and legs simultaneously throughout the stroke. The head is lifted up by the flexion of the neck.

The breath is taken as arms rotate back and are held to chest level. Feet turn outwards by bending the knees, legs drive sideways and downwards.

After breath is taken, the face is submerged back into the water and the heels are brought up towards the buttocks. Hands and arms are pressed forward. The leg kick is made as arms are extended, legs complete drive to the extended position.