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

This is a fundamental posture drill, not a kicking drill. Kick just hard enough to maintain momentum, using fins if necessary. Focus on maintaining a strong connection between your chest and hip “blocks” as you rotate smoothly and under control, from your back to your belly, where you remain for a few kicks before rotating onto your back again. Take one or more breaths on your back, check your posture, and repeat. Do not attempt to snap quickly from one position to the other; make the movements controlled and gradual.

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