Quick Dip: How Do I Leave the Wall Exactly on Time?

A short read for the car journey

Category: Pace Clock & Lane Skills  | Read time: Under 2 minutes

Being ready before your starting second helps you leave accurately without rushing.

At Bluefins, we use Set, Drop, Lock, Push. Your start is the moment your feet leave the wall.

Set: Hold the wall with one hand and that arm straight. Put both feet against the wall, bend your legs and point your knees diagonally upwards.

Drop: About one or two seconds before your start, lower yourself under the water. Let go of the wall and move that hand forward while keeping your feet in place.

Lock: Join your hands, stretch your arms ahead and position your head between them. This long, narrow shape is your streamline. Prepare to push off on your front or back, as instructed.

Push: Straighten your legs so your feet leave on the target second. Keep your streamlined shape as you move away.

If you only start lowering yourself when your number arrives, your feet will leave late. Start preparing beforehand so you can push off at the right moment.

Practise the sequence with your coach so the movements join together smoothly.

Ask your coach: Can you watch my push-off and tell me which part I should improve?

Created by Basingstoke Bluefins Coaching Team