1. Push off the wall in the shallow end, just under
the surface of the water, with your hands by your sides.
When you start to feel yourself losing momentum put your chin on your
chest and use your stomach muscles to plunge right down to the bottom (or
about 1.5 m if thereís no shallow end). You need to go this deep to help
create time to do the things added in later steps.
When youíre at the bottom, put your head right back, arch your back and
slowly drift back up to the surface. Take a breath and plunge back down
again and continue until youíve done a length.
2. Repeat 1, but instead of drifting back up to the surface each time,
do one butterfly kick to propel yourself back up more quickly. If it
doesnít quite take you there donít worry just drift the rest of the way.
Take a breath at the surface, put your chin on your chest, plunge back
down again and repeat.
3. Instead of plunging down do the bottom, plunge just enough to get
your body under water. Then do a fly kick to take you down to the bottom
faster, pause and, as in 2, do another fly kick to bring you back up again