The head plunges into the water before the hands. The arms break the water line with the fingertips in front. The legs are lower than the hips at this point and the swim trunks are at the waterline.
The head facing the bottom of the pool is slightly overstretched. The shoulders are advanced and the arms are opened symmetrically under water, elbows pointing diagonally back/up. The line of vision is diagonal downwards.
The palms of the hands point to the bottom of the pool to build up resistance. From this phase on the arms start to rotate inwards again. The elbows stand up high, so that they can be taken over water more easily in the following.
By pulling the arms towards below the body the swimmer is accelerated forward. The hands are brought together under the body. The hips are well below the waterline and the feet point diagonally upwards.
You initiate the 1st leg stroke. The body is in a wave-like movement. The arms are turned outwards under the body to prepare the pre-swing phase.
The pressure phase is finished. The feet are in an upward movement. The head has already broken through the water surface.
In this phase, the arms break the water line elbow first. The feet are still well below the water surface and are guided upwards. The gaze is not directed forward but towards the water surface.
The arms are now fully above the water surface and the forward swing phase begins. The hip is still below the waterline and the lower legs and feet are pointing backwards and upwards and have already started the 2nd leg stroke. In this phase it comes to inhalation.
The upper body is lifted above the water surface by the powerful leg beat. The arms are brought as fast as possible far in front of the body and the immersion of the body is prepared. The head dives into the water in front of the hands!
The 2nd leg stroke is finished. The head is dipped into the water in front of the arms. The wave-like movement is controlled by the head. A new dolphin cycle is initiated s. Picture 1
