A well timed breaststroke pull down will allow the swimmer to maintain the speed from their dive or turn into their first breaststroke.
How it's done:
Leave the wall in a tight streamline position
You are allowed to do one BIG underwater pull
Sneak your hands forward
As the hands come forward finish with a breaststroke kick
Notes:
Breaststroke is the least efficient of the competitive strokes. Decrease your resistance through the water as much as possible. The last few clips of this video show six swimmers performing pull downs. In the far lanes (4,5,6) the swimmers were all looking forward at one point during their pull down. The swimmer in the middle of the pool (lane 3) kept her head neutral and had a 1/2 body length lead over her competitors.
