Breakwater Freestyle 1
2: Streamline & Side Balance Drill

On the Deck

Review posture: Butt, belly, neck, chin! Relax and then snap to good posture. Repeat several times. Get used to snapping into this position.

Kicking. On the mat. Review how to practice kicking at home.

Standing Streamline. Think butt, belly, neck, chin. Lock one hand over the other. Squeeze your head between your arms.

Standing Side Balance: Think butt, belly, neck, chin. While maintaining that posture, raise and extend one arm overhead, palm facing away. Turn your head to that side.

Standing Sharkfin: Think butt, belly, neck, chin. While maintaining your posture, rotate your torso - hips and chest block - to one side while lifting the elbow and forearm on that side toward the ceiling, stopping when the elbow is overhead and the forearm is parallel to the ceiling.

Mat Side Balance: Now lie on your side on a mat. Lower arm extended straight overhead on the floor, palm down. Head looking straight down. Shoulders and hips are vertical. Upper arm relaxed and resting on side. Snap to swimming posture and relax a few times. Try a flutter kick while maintaining swimming posture. Note that you are kicking towards the side, not down. Repeat on other side. In side balance in the water, you will be kicking toward the side wall, not the bottom. Your brain will resist this and will try to kick toward the bottom. Ignore those impulses!

Mat Sharkfin: Lifting the elbow straight toward the ceiling, drag the fingertips of the upper arm along the side of your body, stopping at the top of your head.

In the Pool

Review: Breathing, front and back balance drills.

Streamline: Practice pushing off the wall in streamline position.

Side Balance: Begin in streamline, roll onto one side, sliding the upper arm back onto your side. To breathe, rotate only your face to the air, get a quick breath, and rotate your face back to look straight down at the bottom.

Shark Fin: As above, but challenge your balance by sliding your upper arm to the sharkfin position (briefly at first).

How to practice? See the Sample Practice Session Following Lesson 2.

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