Set up your lane

1st person starts in the lane’s corner.

Everyone else lines up along the lane line.

#1 pushes off, does their activity, then moves over. Returns to the back of the line.

#2 can begin with the person ahead of them crosses the black line to the other side of the lane.

You can do anything when you return. Stay out of the way.

Walk around the benches.

When the swimmer crosses from one bench to the next, kiss the water.

Go from bench to bench.

This is an example video. It can be better by using the “rotation” method like circle swimming.

YouTube player

4 x SL on the surface

FREE arms review

6 x SL + 3 FREE

Strong freestyle kick throughout.
Focus on arms reaching to 11, head aiming straight down, and power with each stroke.

If possible NO breath.

Flatten yourself against the + mark like a squished bug.

“You’re a bug that’s been squished by a giant hand!”

BONUS: do it again but totally underwater.

Turn your head to the side, chin above shoulder

Only move the head. Get in habit of looking to the side, then forward without lifting head.

Stand in shallow enough water so your back and head are flat at the surface.

Do no go so deep feet float away from the floor.

Stand comfortably with face in the water.

Best is to have the head aiming directly at the bottom of the pool.

Twist the head to the side.

Breathe in, and immediately rotate head down again. Avoid any motion with the back or neck to lift head up.

Keep 1 eye in water and corner of lips.

Inhale one deep breath, aiming face to the side. Keep feet planted on the ground.

Twist face down to aim back at the floor. Avoid lifting the head or back.

3 x SL + 5 kicks in position 11 + 1 breath to side in position 1, then 5 kicks in position 1 with face down.

Do a streamline with all three things. At surface kick in position 11. Put one arm at hips, keeping the other arm extended forward above the shoulder on the surface.

Take one breath to side, continuing to kick.

Look down again, and kick in position 1 for 5 more kicks. The goal is side breaths.

6 x SL + 5 FREE + 1 breath to the side

Push off the wall with hands at your side (soldier) glide to the flags without kicking.

4 x 25 FREE Kick w/ FINS

4 x SL on BK

Lay flat on the bottom of the pool with your head and shoulders pressed to the ground watching the bubbles go to the surface. BONUS: put two feet on the wall.

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