The legs will split a little, sometimes this depends on the pace of the stroke. Reducing knee flexion or a big wind up from the knee is key but, there will be some small kneed bend.

Yep! That previous video we were very much oriented towards a 2 beat 'kick', more knee flexion and press down - now subtle change, to a more upper leg / glute based press; our swimmers have found this incredible shift to a smoother, lighter cleaner stroke. More balanced and streamlined. Those previous exercise's can still be applied and practiced with more of a press application. We're taking them down and re - doing them

@@SWIMLABAustralia I like the idea of the split: I saw the same leg movement in other videos of prominent long distance swimmers. My legs go into the stacked position that you mentioned (similar to Terry's, I guess, but much more splayed) and tend to sink. And I don't feel what you describe in the video, this pressing up and down. I tried the exercise a few times with no success. Is it a matter of practice?

@@mister-kay If the body over rotates, the legs will tend to stack. Swim flatter 30-40deg max! They will split wide to counter balance over rotation, or some swimmers use the scissor (quite late) to initiate rotation. If the leg movement has been a prominent 'kick' ie coming from a knee flexion 'wind up' and then extension, flicking down with the foot; it can take a while to shift to a straighter leg glute kick. The movement comes from the glute, not knee, (there is the smallest of knee bends) Try some vertical kicking - if you knee bend you'll sink. You will quickly problem solve a more glute based kick. Kicking in super man, focussing on lifting the leg up, the hamstring area... is another possible exercise.

@@SWIMLABAustralia Yes, using the scissor kick (and a very wide one!) to initiate rotation is probably about me. I've tried vertical kicking a few times and I'm not sinking, which is good! There's something I don't understand about the angle of rotation though. During recovery, when the bent at the elbow arm passes the shoulder, it forms an equilateral triangle with the surface of the water. This means that the angle between the upper arm and the surface of the water is 60 degrees. If the shoulders are turned at an angle of 30 degrees to the surface of the water, then it means that the upper arm should go behind the back by 30 degrees, which is bad, bad, not good...