Note the rock-solid connection between this swimmer’s chest and hips.

This is a progression of the Back-Front-Back Drill. If you have not mastered that one, you may find this drill very difficult. Begin kicking on your back, arms at your sides. Rotate your body (except for your head, see below) as a unit, holding your alignment relative to the surface for just a few kicks at 90, 180, and 270 degrees, before returning to your back. Newer swimmers: when your body is at the 90, 180 and 270 positions, keep your head facing straight down at the bottom. More advanced swimmers: Head position is not important – in this drill we are focusing on locking down the chest-hip connection while rotating in 90-degree increments.

Do not attempt to snap from one position to the next; make the movements controlled and gradual. Perfect this rotation in 90-degree increments, in both directions.

Focus (one thing at a time!)

• Head: Neck tall, chin back
• Chest: Chest proud, shoulder blades back, arms relaxed
• Core: Belly in, glutes engaged
• Legs: Easy kicking aligned with your hip-to-chest hull