Level 4 Day 3

1 x 100 IM Kick

In order, a 25 of each stroke: Butterfly, Backstroke, Breaststroke, Freestyle
All done in soldier position.

2 x 50

Instructor’s choice of swim, kick, or drill.
Use fins, or not.
Can be a combination or all the same stroke.

Question of the Day:

What does “bilateral breathing” mean?

Correct: 25 Free w/ Fins + 25 CHOICE
Wrong: 50 FREE w/ Fins

5-6 x Streamline + HLBw/R 3x

Head Lead Balance with Rotation. Do 3 rotations of the hips before stopping.

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5-6 x Streamline 3 x 1 arm only FR

Do a streamline underwater. At the surface do 1 arm only freestyle three times. The non-moving arm remains in soldier (near the hips). No breath.

Basically HLBw/R but with 1 arm of free.

Challenge: Flip 1st then SL on BK past the flags

Start facing the water. Then, do a front flip.
Without breaking the surface finish the front flip, do a backstroke streamline on your back and stay in streamline to the flags.

Allow swimmers to breath whenever they need to.

6 x 25 FREE w/ FINS

Swim to the other side doing Freestyle with side breathing. Do a streamline. Do it with FINS.

Leave on an interval 1x 25 every minute, on the minute, or with 10, 15, or 20 seconds of rest before doing another 25.

Emphasize Hip Rotation and swimming in position 11.

2 x 100 FREE kick with kickboard

NO Fins. Work on endurance.

Do this activity as close as possible to the 6×25 FREE with fins. The goal is to quickly move into this 100 Kick without the fins to maximize the physical feeling of wearing fins.

Refresher and endurance building set. Can be social.

Challenge: 3 x Handstand, flip, SL jump

Do a handstand with your legs together and toes pointed to the ceiling. Hold it for 2 seconds (or 3), then do a front flip where you land on your feet without otherwise touching the bottom.
After landing, jump straight up in streamline to burst out of the water.

5 x SL + FLEX

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.

5 x SL + Lift and Flex

SL + “Lift and Flex”

Streamline, then lift feet up, and flex them. Hold in that position.

Push 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.

5 x SL + 2 Fly Arms

SL + no K + 2 FLY strokes

No kicking throughout. Glide on SL first, then at the surface move the arms in the fly motion.

Okay for the recovery, from hips to 11 to push the swimmer backwards.

Thumbs aim down, and should be only part of hand touching water.

Arms do not recover UP, or above the body. Natural to the sides and forward motion.

4 x 25 FLY w/ FINS

Focus on a good streamline with fly kick underwater.

Look for the hips rising and driving the body motion.

Strong kick = strong fly swim.

Arms should reach to position 11 and the hips should push up to the surface when they reach forward.

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Challenge: SL + 2 FLY underwater and on your back

Push off the wall on your back underwater like you’re doing backstroke.

Once you’re off the wall, do 2 full butterfly strokes, but remain underwater and on your back (upside down).

No touching the surface.
Must be “legal” fly.
No breaths.

3 x SL on back + 3 BK after flags


Underwater first, lean back, grow into streamline. Long flat glide looking up with bubbles in SL.

Stay in SL until you reach the flags.

After the flags, begin three strokes.

Count with your thumb EXITS the water, or begins the recovery portion of the stroke.

2 x 100 Backstroke

Streamline underwater on your back.

Swim backstroke.

When you get to the second set of flags, count 3 more strokes of backstroke and then put your hand in position 11 until your hand touches the wall.

While swimming; Kick and rotate your hips.

Remember, “Thumb, Hi, Pinky, Push.”

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Create your own challenge!

Pick a core skill. Create a roadblock to it. Define success conditions!

Well done today! Come back tomorrow!

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