Underwater Freestyle Drill This drill isolates body line, catch and pressure without distraction. How to do it • Push off the wall and stay fully underwater. • Body long, head neutral, eyes down. • No kick or just a very light flutter to keep balance. • Swim slow freestyle underwater for 5–10 strokes. Key focus points •Extension first: reach forward under water, parallel to the surface. Don’t dive down. •Early catch: bend the elbow early and feel pressure on the forearm, not the hand. •Stable co
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