Push and Glide drill video
The Push and Glide drill teaches you how to achieve the optimal underwater body position when pushing off the wall. This drill will help you maximise the distance you glide before you start your full stroke.
Submerge and push off on your front from the end of the pool keeping a narrow and streamlined position.
Place your hands on top of each other, squeeze your ears with your upper arms and tuck in your chin.
Glide as far as you can, kick to maintain momentum and start your full stroke once you break the surface. Exhale during the glide to remain comfortable. Repeat this and try to increase your distance.
After you have mastered this efficiently, transition the glide to full stroke once you break the surface with momentum.