Technique
Lie face down in the water with your body extended. Perform a simultaneous arm pull and leg kick in a circular motion. Pull your arms back in a circular motion while kicking your legs in a frog-like motion, then glide forward.
A swimming stroke that provides full-body cardiovascular exercise through synchronized arm and leg movements in a prone position, emphasizing chest, shoulder, and leg coordination.
Lie face down in the water with your body extended. Perform a simultaneous arm pull and leg kick in a circular motion. Pull your arms back in a circular motion while kicking your legs in a frog-like motion, then glide forward.
Begin lying face down in the water with your body extended, arms overhead, and core engaged.
Continue the swimming motion while maintaining proper form and breathing rhythm.
Keep your body straight, coordinate arm and leg movements, maintain rhythm, engage your core
Poor coordination, inefficient breathing, improper kick technique, poor arm pull
Increase distance, improve technique, add resistance training, or practice interval training.
Use kickboard for leg focus, practice arm drills separately, or reduce distance.
Stop if you experience fatigue, dizziness, or breathing difficulties. Maintain proper form to avoid injury. This exercise requires good swimming technique and cardiovascular fitness.