Streamlining

Arms: Minimise frontal resistance. Glide with your hands joined side by side (thumb to thumb)

Feel that your whole body is being stretched forward.

Squeeze upper arms over your ears and extend your shoulders forward to maximise the feeling of the stretch

Legs: Try to pull the soles of the feet together, including the heels to complete an improved streamline position. 

Body Position

Head: Aim for the head to remain in line with the rest of the back during each stroke. This helps you to stay ahead of the wave created during each stroke. 

Back: Feel like you are pulling your belly button backwards through your back when completing your stroke to full extension. 

By doing so you are creating a smooth flow of water under your water to maximise your distance from each stroke

Kick

Make every effort to hide the lower legs and feet during each leg recovery. Gradually turn the feet up towards your bottom. 

Keep the knees, feet and ankles hidden within the hip line throughout the entire leg recovery.

Pull

Pitching the thumbs downwards so that the hands are facing outward by up to 45 degrees will allow you to progressively sweep outs during the catch phase to maximise the amount of water you gather.

Once you have reached just outside the shoulder width, to improve your pull efficiency focus on pitching the hands back inward via wrist movement.