The first step is to streamline off the wall from the start or turn as usual.
A powerful underwater pull is taken. It is during this pull where the downward dolphin kick can be
Alternatively the downward dolphin kick can be taken at the completion of the pull at the
end of Step 3 below.
The underwater pull is completed with the hands by the side of the thighs.
If the downward dolphin
kick was not taken during the pull in the previous step it can be taken here.
Note: Only one
downward dolphin kick is allowed.
The hands and arms recover under the water, staying close to the body to minimise resistance.
A breaststroke kick is taken as the arms extend forward past the head.
The head then breaks the surface as the hands sweep out at the start of the next stroke.