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3. Penguin Position - known as the recovery position before the next arm stroke:

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3. Penguin Position - known as the recovery position before the next arm stroke:

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1. Recover with arm straight

2. Down by your side

3. Palm faced down

As my arm passes my shoulder I begin to straight is so that I can get into the recovery position in order for my other arm to go. When my arm reaches full extension, I rotate it from my shoulder with my palm facing down, I flip my hand down as it passes my thigh.

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2. Starfish Position - Otherwise known as the press position, here are the steps to doing it in the water: 

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2. Starfish Position - Otherwise known as the press position, here are the steps to doing it in the water: 

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1. Straighten elbow

2. Bend wrist back

3. Press down with your hand

4. Roll arm away in a curve

This position when done one arm at a time allows me to exert maximum force directly back against the water over my head. I pull towards my feet with my entire arm.

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1. Duck Position - Also know as the pull there are three steps to this move in the water: 

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1. Duck Position - Also know as the pull there are three steps to this move in the water: 

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1. Pull with hand

2. Keep elbow high

3. Pull with bent arm

Elbows are almost like ducks wings in the start position, this allows my forearms to move in a pulling position perpendicular to my body.