Dive 1
The track start is one foot behind the other. The swimmer places their toes of the right foot over the front edge of the pool tile and the back foot against the incline of the starting block. (Here there is nothing for the right foot to press against.)

Whilst waiting for the starting signal the head is down and the swimmer grips the front edge of the pool tile with both hands. They lean back with their weight on the ball of the rear foot. When the starting signal sounds the swimmer pulls their body down and forward with their hands to start them falling into the water.

Dive 2
When their hips are outside the front edge of the poolside they let go with their hands and shoot their arms forward in a semicircular arc.

Dive 3
They drive off the poolside by extending their rear leg and then immediately extending their front leg. Swimmers should try to enter their entire body into the water through the same hole they opened with their hands. The arms should be fully extended with one hand on top of the other. The head is between the arms. The legs are fully extended and together with the toes pointed. The swimmer glides underwater for a short time in sprint races and longer for distances races. Two dolphin kicks or two or four flutter kicks (crawl kick) brings them close to the surface and then the underwater pullout and recover of the arms occur. Keep the head down until it breaks the surface of the water. Swimmers should pull and kick themselves to the surface diagonally so they are swimming forward more than upwards.

 

Related Links
The Backstroke
The Breast Stroke
The Butterfly
The Crawl
The Swimmer's Programme