NO kickboard.
1 length of each stroke: Fly, Back, BR, FreeDo all of the kicking in soldier position.On freestyle kick, rotate the head and body to breathe, but keep the hands in soldier position.
Stroke is the instructor’s choice:
Free, BK, BR, or FLY. With or without fins.
What stroke(s) does position 11 work on?Correct: Do 10 kicks in position 11 then do 3 front flips.Wrong: Do a 50 position 11 with fins.
FR Drill: 5 Kicks in Position 11 + 1 FR
Stay in position 11 for 5 flutter kicks.Do 1 freestyle stroke with a single arm, leaving the other arm in position 11.Keep kicking throughout the whole time.Only count kicks when back in position 11 with both arms.
Breathe during an arm stroke.
3 x SL + 3 FREE + Flip
Strong freestyle kick throughout.Focus on arms reaching to 11, head aiming straight down, and power with each stroke.If possible NO breath.
At the same time, get your belly button above the water AND get all 10 toes to stay above the water. Hold all three above water for at least 3 seconds.
Keep your belly button and 10 toes above water at the same time for 4 seconds.
No touching other things, people, or the bottom.
3 x SL with 2 BR kicks underwater
Streamline underwater with nothing, then while still streamline and still underwater, do 2 breaststroke kicks to torpedo self forward.
3 x SL + 2x (11, Eat, 11, 2 second glide)
Streamline underwater. At surface do position 11, eat, then back to 11 and a short pause before repeating.This is the breaststroke arm MOTION, not the swim. Does not provide forward movement yet.
Sweep hands in to face, no elbow chicken wings
Without a push off the wall, do 3 double arm backstroke strokes (both arms at the same time) to the flags (from the wall) without kicking.
At the flags, do a knees tucked backflip.
3 x SL + “Flex”
Hold SL throughout, and push off with feet flexed, legs straight and held together, only feet are turning out.This is to get in habit of flexing or flaring feet wide.
3 x SL + “Lift and Flex”
Streamline, then lift feet up, and flex them. Hold in that position.
ChallengePush off the wall with your hands at your side in soldier. Press the inside of your feet against the wall and push. Like breaststroke kick.do it again on your back.Get past the flags.
3 x SL + 2x(11, Eat, 11, Glide for 2 seconds)
No kicking, no breathing. This is the MOTION of Breaststroke arms.Streamline underwater, do the arms at the surface.
3 x SL + 1 BR
1 x 11,E&Breathe, 11 + 1 BR K and glide
Streamline with no kick. Do the arms first, with a breath.
As the arms shoot forward back to 11, initiate the kick.
Snap feet together, and hold in 11 for a long glide.
Move over, return, and repeat.
Challenge:Flutter kick on your back doing 11, Eat 11 to 1/2 way without letting face fall underwater.
3 x SL with 2 BR kicks underwater
Streamline underwater with nothing, then while still streamline and still underwater, do 2 breaststroke kicks to torpedo self forward.
3 x SL + 1 BR arm (11, Eat & Breath, 11) + 2 BR K (long glide underwater)
Streamline with no kick.
At the surface do the arms with a breath. 11, Eat and breathe, 11. Avoid chicken wings, or hands pushing water past shoulders down to belly.
Get underwater again in position 11.
Do 2 BR kicks one after another underwater.
Feel how kick launches body forward.
Swimming!
50 FREE
50 Back
Use fins if you have them! Rest as often as needed.GOALS:– Do the whole distance without stopping– Streamline whenever you push off the walls– Kick the entire time– Focus on Position 11 arm strokes. Hands passing through 11 with each stroke
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