What it is
Glides with kicks lead to streamline; arm strokes are introduced during short distances of Position 11, building from supported front glides to independent freestyle.
Essentials
- "Streamline first, then do Position 11."
- "Begin every stroke in position 11."
- "Position 11 for 5 kicks, then do 1 arm stroke. 5 more kicks in 11, then do the other arm stroke."
- "Look down when kicking."
- "Take a breath by looking away from the position 1 arm (the one next to the head). Return to looking down."
- "Limit distance to avoid breathing."
Progression
- Glides with kicks (supported front glides).
- Streamline.
- Position 11: 5 kicks, then 1 arm stroke; 5 more kicks, then the other arm stroke.
- 5 kicks in P. 11 + 1 arm stroke → SL + 3 FREE.
- SL + Position 1 → 3x SL + 5 Free + 1 Breath.
What goes wrong
- Wild arms splash and flop: Control head & body positions; Pull, recover, return to 11.
How you know it worked
The swimmer completes the set (e.g., 3x SL + 3 Free, no breaths) with face aimed down, arms moving in wide circles, and a clean return to Position 11 between strokes—no wild splashing or flopping.
How you teach it
Intro – "hands on shoulders": Start moving the learner's arms in front-crawl motions while working on supported front glides. The arm motion learned here is about wide circles; avoid thinking about what the hand will do. Aim attention on the general movement: pushing water under the body, exiting near the hips, and reaching back for the shoulders or Position 11.
Levels 1 & 2 – "hands on hands": Hold the swimmer's hands in streamline or in Position 11. One at a time, push the swimmer's hand down to initiate an arm stroke. Hold the non-moving arm. Wait with your hand for the swimmer to recover over the water and return to Position 11. Do the next arm. Go slow. Focus on Catch-up Drill (one arm at a time with a pause between arms). Encourage face aimed down in water.
Levels 3+ – short independence: Streamline first, then mix short-distance and longer swims with aides (kick boards, fins, barbells). Limit distance to avoid breathing—breathing adds a layer of complexity that disrupts learning arm strokes well.
Sets: 3x SL + 3 Free (no breaths), return to wall. 5x SL + 5 Free arms + a front flip, return. 2x 25 Catch-up Drill with kick board; breathe in Position 11 with both hands on the kick board.
Pacing rule: Slowly chip away at the number of kicks in Position 11. Keep the stroke count low. "3 Free" means three arm strokes.
Position 1 definition: One arm held stretched forward above the shoulder; the other held along the torso next to the hip.