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Streamline workout 3x(4x100 @2:00, 300 Fast, regroup) 100's - focus on each tech tip below for one of the 100's (12 100's / 12 tips). These focus swims are slow but perfect. 300's - put it all together at speed! Technique focus throughout is STREAMLINE 1. Imagine swimming on a line that runs the length of the pool. Keep your whole body on that axis of rotation. 2. Focus on good rotation, but keeping the axis straight and level. 3. Focus on good posture. Imagine standing with your back against a wall. Do not arch your back. 4. Focus on your legs. Do not squiggle like an eel. Keep your legs in the draft of your body. Narrow kick straight behind your body. 5. Have a straight level glide to your arm before you start your pull. Straight means each arm points straight from your shoulder to the end of the pool. 6. When you glide before your pull, make your elbow straight, not bent. Full extension for a streamlined glide. 7. Focus on your hip roll. Keep your hips on the axis of your body roll. 8. Focus on the hips when reaching for hand entry. Notice how reaching pulls your hips out of line. Fight this. Keep your hips in line when your hand enters the water. 9. Focus on your head when not breathing. Keep it in a neutral position pointing your nose down at the bottom, not up at the end of the pool. Your axis of rotation goes through your head. 10. Focus on your head when breathing. Do not lift your head to breathe – turn it. Keep the axis of rotation through the top of your head when you breathe. 11. Focus on the line from neck to navel. Keep it in line with your direction, and on the axis of rotation. 12. Keep the 4/H in line: Hand Head Hips Heels |