Hand enters with the arm straight in line with the shoulder, little finger first, the body rolls slightly and the hand should press down to catch the water, the arm bends to around 90 degrees with the elbow the lowest point, the hand pulls and overtakes the elbow at shoulder lever and continues towards the hip, hand exits thumb first, travelling arm straight, above the shoulder rotating the hand ready for fingers first entry.
kick is up and down from the hips, a very strong upwards kick with the toes just breaking the surface is required to keep the body straight.