- Head - Varies slightly, but primarily in-line with spine
- Eyes - Looking at bottom of pool when not breathing, looking down and forward when breathing
- Shoulders and chest - Tip up and down/forward about a line drawn from one hip through the other. Shoulders also lift and squeeze in towards ears as elbows come together and hands/arms move forward in recovery
- Arms - Arms are a mirror of each other. Arm speed controls foot speed, and rhythm will generally change during the course of a race, with the highest tempo occurring during the first and last portion of a race.
- Forearm and hand pull - Propulsive surface starts as hand through shoulder as the arms sweep out and up, then changes to hands through elbow as hands sweep towards each other as elbows squeeze together
- Forearm and hand recovery - Hands lead forward at or under the surface of the water, reaching forward; as the extend the upper body lowers forward and onto or under the water, but avoid a diving down action
- Forearm and hand entry - Full extension, hands touching each other at the thumb
- Trunk - Must maintain the connection between the shoulders and the hips
- Hips - Hips are driven forward and under trunk by pull and by back muscles, then become an anchor point as upper body launches forward with no pause as kick is initiated. Hips remain relatively high in the water, acting as moving-forward pivot point
- Legs - Fast motion of ankles both up towards the hip (kick recovery) and through the kick action (back and slightly out to full extension)
- Feet - Foot rhythm controlled by pull speed; feet must always move fast - foot speed always high, in both directions; kick concludes with legs in full extension, soles of feet pressing together
- Breathing - One breath per cycle, as hands and elbows sweep in, trunk rises, breath taken from when mouth clears until trunk begins to lower.
Swim On!
