Arms perpendicular to body, elbows bent 90 degrees, forearms pointed straight down, hands in line with forearms. Hands rotate out 45 degrees and lower arm sweeps out from the elbows. Hands turn back in 90 degrees from where they were (45 degrees from the starting position) and sweep in from the elbow. Lift your head to breathe. It’s common for people to do small circles or small breastroke pulls when doing mid scull – try not to do this. Take the “hard route” and only move your hand in and out from your body whilst turning your wrists. Don’t push the water and recover – keep constant pressure against your hands. If done correctly mid scull should burn a lot, but when you go back to regular freestyle you should be hyper aware of the water on your arm during the pull.