[KatFish]

I push off quite hard for no fins, making sure that arms are out in front and everything is nicely aligned first to ensure no energy is lost going in the wrong direction.

For dynamics I swim quite slowly and do not push off the wall at all. For both with a mono and bi-fins I pivot on my right hand on the bottom of the pool and turn by touching the end with my left hand and pulling myself around. The knees bend and feet come up. Once again I align everything nicely and ensure my arms are back out in front before kicking gently away from the wall. This it really pleasurable and doesn't use anywhere near as much energy as pushing off the wall with your feet. It is difficult when the pool is really shallow though.