Now it’s time to add the arms to the legs for the full Combat Side Stroke. 

Here’s Combat Side Stroke at normal speed.  Notice how this swimmer stays horizontal, with head, shoulder, arm, hip, and legs all in line and right near the surface.  

Notice that every stroke starts and stops in Extended Balance – Nose Down.  This is when you travel the fastest through the water – and with the least amount of effort.  So it makes sense that you want to spend as much time as possible in this position: Extended Balance – Nose DOWN.

Now let’s slow it down to figure out how to do it.

Start by pushing off the wall in Extended Balance – Nose Down.  Remember:  This is where you start and stop each stroke. 

Roll your body and head to air and, as you roll… pull back with your lead hand and bring your trailing hand up to meet the lead hand.  

The hands should meet or touch right in front of your sternum or chin – right here.

As the hands come together, draw up the knees and get ready to take a small scissor kick.  

If we freeze-frame it right here you can see the power that will soon be released.   The swimmer’s hands are right in front of his face…he can actually see his hands.  At the same time, the legs are drawn up and are ready to deliver the kick.  Everything is poised and ready to drive the swimmer forward.

In the next instant, the legs snap together, the top hand pushes back and the bottom hand shoots forward.   And… the swimmer goes nose down.  He returns to his most streamlined position to take full advantage of the kick and the pull.  

Let’s watch it again from a different angle.

Start in Extended Balance – Nose Down.  As the body rolls to air, the hands come together and the legs get ready for the kick.

As the kick is delivered, the body goes nose down and the swimmer glides forward.  

As you practice this movement, try saying to yourself:  Pull and breathe… kick and glide.  Pull and breathe… kick and glide.  

Notice that as your speed bleeds off in the Nose-Down position, you simply roll back to Extended Balance – Nose UP.  Take a breath and return to your starting position in Nose Down.

Start with a small pull with the lead hand.  The arms meet in front of the chin and you kick into Extended Balance – Nose Down.

Try to adjust your kick so that you don’t feel a lot of acceleration with each kick.  The goal is to take smaller kicks that keep your momentum going.  

You can also keep your momentum steady and constant by working on the timing of your kick and pull.  

The idea is to keep moving forward.   As the glide slows down, the lead arm takes over, then the kick comes in, followed immediately by the push of the top arm.  

Use the nose-down glide to take advantage of all the power you’ve created with your arms and legs.  

When you’re nose down and gliding, you’re in your most streamline position in the water.   If you can get into this position – if you can ride the glide – you can achieve effortless speed in your 500-yard swim.  

If you want to ace the PST, this position is your secret weapon.   Practice on both sides until you lock in the timing.   Keep repeating:  Pull and breathe…kick and glide.

**Biggest Mistake Candidates Make** 
PST candidates like to feel that they’re working hard all the time, and this can work against them in the water.  They try to take too big of a kick and this brings them to a complete stop on every stroke.  

Once they learn that smaller is better, they often start to get really fast.

Candidates also tend to lift their heads to breathe instead of rolling to air.  

The key is to keep a low, balanced profile and to rotate to air rather than lift to air.  Notice how this swimmer keeps the lead arm close to his head at all times. 


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Step #7: Combat Side Stroke