Two Kicks one pull: This is the next step after two kicks no pull. For this drill have the swimmers go approximately 6 to 8 inches underwater in the streamlined position, head between the arms facing the bottom of the pool. Do one strong kick and glide, do the second kick but start the pull as the second kick is just being completed

Hint: Do not allow them to glide after the second kick before initiating the pull. Ask the swimmers to come up high on the pull and then quickly dive down below the surface in the streamlined glide position. Repeat!

Variations-Two pulls One Kick: Just reverse the two kicks one pull!

Three complete pulls, three complete strokes: This drill comes highly recommended and is for more advanced athletes. The swimmer must do three smooth lunge pulls with fly hip action followed by three full strokes. Make sure the swimmer keeps the same rhythm or timing during both the lunge pull and full stroke swimming. If they cannot do this, they must either slow down their pulls, or speed up their full strokes. Coaches can use their stop watches to time the pulls and full strokes to see if they are similar.

Lunge Pulls — Can best be described as explosions in which the swimmer shoots the arms forward with the hands recovering on top of the water or just under the surface. The head begins to lift as the hands are recovered in front of the chest and just like butterfly, descends back into the water as the hands extend forward. The feet never break the surface, but the hips are bent in a butterfly style action.

Hint: Like all movement s in swimming, it is important to start the pull slowly with lots of feel as the hands press out towards the side of the pool and then accelerate as the hands come together in front of the chest.