Body Balance Progression (BBP): the focus is to have the back of your head, your shoulders and your hips at the surface of the water. You can achieve this by leaning or pressing your chest into the water. Look straight down and when you need to breathe, lift your head intentionally taking yourself out of balance, and then think about finding the balance again as you put your face back into the water and continue.

Side Kick (SK): on your side, looking straight down, lower arm is extended towards the opposite wall (just below the surface of the water), upper arm is resting on your side and leg. The upper arm should be at or above the surface of the water. Lean or press into the water with your chest/armpit.

Turn your head when you want to breathe without lifting or separating from your extended arm. Remember it is better to roll onto your back than lift your head and separate from the lead arm. (Modification option is to look up instead of down so breathing is not an issue.)

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