Technique
Lie face down in the water with your body extended. Perform alternating arm strokes while kicking your legs in a flutter kick motion. Rotate your head to breathe on alternating sides while maintaining proper body alignment and rhythm.
A competitive swimming stroke that provides full-body cardiovascular exercise through coordinated arm and leg movements in a prone position, targeting multiple muscle groups simultaneously.
Lie face down in the water with your body extended. Perform alternating arm strokes while kicking your legs in a flutter kick motion. Rotate your head to breathe on alternating sides while maintaining proper body alignment and rhythm.
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, rotate your head to breathe, maintain rhythm, engage your core
Poor body alignment, inefficient breathing, crossing arms over centerline, poor kick technique
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.