How to do the Swim, step by step
- Lie flat in the water, eyes on the pool floor.
- Enter the water with alternating arms reaching far forward.
- Pull back hard underneath your body.
- Kick loosely from the hips.
- Breathe in to the side and breathe out underwater.
Common mistakes and how to fix them
- Head too highlook down so your hips stay up
- Holding your breathexhale steadily underwater
- Kicking from the kneeskick from the hips with relaxed knees
How to scale the Swim
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Breaststroke
- Rest at the wall
- Kickboard or pull buoy
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.