Breakwater Freestyle
1
1: Fundamentals
Greetings & Introductions on Deck. Please check that your telephone
number and email address is correct on the roster. Initial Video.
The coaches will capture video of each swimmer from at least two viewing angles. Posture.
Connect your head, chest and hips into a solid hull form. Think butt, belly,
neck, chin every time you leave the wall or the shore. Squeeze your butt muscles
together, suck in your belly, grow your neck tall, and pull you chin back. Sculling:
Standing in the water, scull your hands back and forth, and then lift your
legs off the ground and support yourself using as little energy as possible. Get
used to feeling constant, even pressure on your hands. Back Balance Drill
(Kicking): Kick from your glutes and your hips. With good posture, kick several
lengths on your back. Then try on belly down. See the
Back
Balance Drill Video. For more about kicking, see Dry
Kicking for Freestyle & Backstroke. Breathing: Exhale through
your nose, inhale through your mouth. Practice: - Standing, holding
the wall, sinking the head into the water.
- Holding the wall, flat at the
surface with partner supporting legs, lifting head forward and getting it back
down.
- Standing and sculling, lower head into the water (keep feet on the
the ground, just scull for balance).
Front Balance Drill (Kicking):
Kick the length of the pool face down, sculling when necessary to lift your head
straight forward for breathing. (Front
Balance Drill Video.) Optional Balance Drills: If you have been
swimming for a while, and the front and back balance drills are comfortable, try
the following two dynamic balance drills, where you move from one balance position
to the other: Practice:
Alternate back balance one length, front balance one length. How to practice
during the week? See Sample Practice Following
Lesson 1. Back to Program Notes Directory.
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