To begin setting up a balanced body line, the simplest way to start is to kick on your back with your hands held down toward your side.

Because these next drills will require that you have a productive kick, if you feel yourself working too hard, put on a pair of fins, but remember to kick softly.

Our goal in this drill is to make sure you can have your entire body laying as close to the surface of the water in a straight line, while keeping the face above the water to get air.

If you do find yourself kicking a little too hard, this is where the fins will really help.

With your arms down by your side, and without tilting your head, lean back in the water until your goggles are nearly touching the water.

Because your face will be close to the surface, this drill is best done in smooth water without people splashing nearby.

Knowing that you’re dealing with how your body is built, with the lungs being high on the torso and buoyant, and the hips and pelvis being in the mid-point, it’s easy for the body to sink at the hips.  By leaning the middle of your back into the water to the point where the goggles nearly touch the water, the hips will come up and lay very close to the surface of the water.

This is the idea position to build your balanced body from.


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Head lead flutter kick on your back