Fast or slow depends on your speed, or how you want to swim. It usually also depends on your rhythm and balance. For example, eventhough Ian Thrope had an unusual rhythm, it definitely didn't mean it was efficient per se, coz it worked for him.

I can describe how I do it when I am cruising. This method is efficient in terms of energy saving per distance, but is not slow either. I've have taught this method to some people before. It seems simple, but it actually turns out to be not so easy for beginning swimmers because it requires rhythm and balance, but it is a good way to learn balance in the water.

For this method, I make one kick per stroke. Each stroke is a long and gliding stroke. Also, there is a lot of body roll each stroke. So it'll look like rolling left and right. Each stroke is fairly strong to provide the propulsion for the glide, so less strokes are used per distance. You should be able to maintain some speed which is necessary for this method. If you're too slow, it will not work. So in the end, there is enough rest between each stroke so you won't get tired for quite a while. I travel around 2-3 meters per stroke.

so far i only managed to float, kick water to move forward(leg motion), but tend to lose the sync whenever i try to move my arms, its like i ll forget the leg motions when i move my arms..

hey geniusboy, hows the condition in bukit jalil? the pool is it clean, crowded?,how about the toilets? clean? how much entry fee??  ... finding other places to swim.. =).. i currently swim at KGPA swimming pool and 3K ..  timings ,depends on weekly schedule.. KGPA only go less often.. entry is RM10..=s but the pool and toilet condition is the best i have seen so far.. =D

Shah alam aquatic center is pusat akuatik darul ehsan if I'm not mistaken. It's behind tesco or somewhere near there.

hey guys! any idea which brand of anti-fog for goggles is better? i tried Ogival (spray type) but it was literally useless... waste my money!