• Head

goes down

• Big breast stroke arm pull

• Hips in air

• Legs over body to sink to the bottom of the

pool.
• Body over the object you want to pick
up

• Legs go together

• Arms go above head

• Keep in this position until you touch the

bottom of the pool
• 1 leg in front of the other

• Head up looking forward

• Arms out to the side

• Keep your head up above the water on entry

• Prone = on front

• Supine = on back (think spine)

• Chin to chest

• Legs together

• Knees to chest

• Hold for 10 seconds

• Hold your breath

• Bend knees and push off the bottom

• Drive both arms towards water surface

• Head tucks to chest

• Bubbles let out of nose

• Head rotates towards pool bottom

• Arms by the side of body

• Keeping in a tucked position throughout

• Toes over the edge

• Knees bent
• Chin to chest
• Arms extended and by ears
• Shoulders roll forward and extend the legs