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Side Kick Switch 12-12

How To Do It

Body Position:

  • One arm extended in front of you, the other relaxed at your side
  • Belly button pointed towards the side wall of the pool
  • Legs extended out behind you
  • Tuck your cheek into the armpit of your extended arm with your eyes looking down
  • Make your body as long as you can

The Movement:

  • Kick on your side for the set number of kicks (3, 6, 12)
  • Rotate your core to the other side as you take a freestyle stroke and switch your arms
  • Connect the switch with your core — your arms and belly button should rotate at the same time
  • If you need to breathe, turn your head to the side while maintaining your extended position
  • Do not move your head during the switch or breathe directly before or after it

Things To Focus On:

  • Float as high as you can in the water
  • Keep your head, hips and heels in one straight line
  • Keep your kicks small and fast enough to maintain your balance position
  • Stretch, reach and extend in the direction you are swimming
  • Make the rotation snappy — SNAP from one side to the other