Underwater Pull-down
The child pushes off the wall and glides at a depth of about 0.5 meters, arms stretched forward. The arms then pull and push the water back, combined with a dolphin kick; as the arms recover close to the body, a breaststroke kick follows. With this underwater pull-down, the child swims at least 15 meters.
Preparatory exercises
Dry-land Pull-down Exercise
Learn the arm pull on dry land first and demonstrate it: stand upright, arms stretched upward, hands one on top of the other. Push the elbows slightly outward and angle the forearms so the palms face the floor, keeping the elbows high. Then pull the whole arm downward as if pushing the water away; once the elbows pass the shoulders they move toward the body, and the triceps push the forearms backward. Best watched in the video and copied as faithfully as possible.
Breaststroke Kick Underwater
In this exercise, you dive for at least 25 metres using only the breaststroke kick. The arms are stretched forward and the hands rest one on top of the other. This exercise trains the second part of the pull-down.
Body Wave
15 metres of body wave with the arms resting at the sides of the body. The movement is controlled with the head and the upper body. The drive comes from the hips and the legs stay together throughout the entire exercise.