Swimming (Crawl Style)

Instructions

1. Enter the water and assume a prone, horizontal position with the body streamlined.
2. Reach one arm forward and pull it back through the water while the opposite arm recovers overhead.
3. Alternate arms in a continuous freestyle crawl, driving propulsion through the lats and shoulders.
4. Flutter-kick the legs from the hips in a steady rhythm to maintain body position.
5. Rotate the head to the side to breathe in time with the arm stroke, then continue for the desired duration.