- Lie prone, holding onto pull side with both arms,
- kick your legs up and down( flutter kick)
- Do it for 30 sec.
- Lie prone, holding onto pull side with left arm, keep kicking and pull right arm from pool side to the hip
- Do it 10 times, then repeat with left arm.
- Lie prone with both arms on a kickboard,
- kick with both legs together (dolphin kick)
- Do it for 30 sec.