EXTRA EXERCISE for strokes with focus on getting the feeling for more effective movement. We perform the EXERCISE with the face underwater and holding breath because of the better body position on the surface. When we feel the need to inhale, we rise the head, inhale and immerse the face underwater. During the performance we focus on:

• bent arm pull (the hands reach a position in front of and slightly outside the width of the shoulders)

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• fixed head position on the surface in the body extension,
• symmetrical arms movement,
• acceleration of the stroke,
• finishing the stroke at the horizontal plane through the shoulders,
• bringing arms back with less  head-on resistance,
• long gliding with extended arms after finishing the stroke.