EXTRA EXERCISE for kicks with focus on getting the feeling for more effective movement. We perform the exercise with the face underwater and holding breath. When we feel the need to inhale, we rise the head, inhale and immerse the face underwater. During the performance we focus on:

• wavy body motion started with head followed by shoulders, hips and knees and finish with the flutter kick of the feet,
• feet we need to extend and turn inwards,
• appropriate amplitude and frequency of hip movement and the kicks,
• extension of the knees when finishing the kick,
• appropriate depth of the kicks, so we make bubbles with feet.