Purpose: In long axis strokes (free and back), the body must remain a streamlined position as the opposing arm and leg work to transfer force. This requires frontal and transverse strength to keep the body from shifting out of a streamline position.

Directions: Start in the push-up position (hands under your shoulders and legs straight), then step with your opposite arm and leg, focusing on keeping your core stable. Next, return these appendages to the original position. Repeat with the opposite arm and leg.