Breakwater Freestyle 1 - Lesson 3
Sample Practice Session

At home: Daily, about six minutes. See Dry Kicking for Freestyle & Backstroke.

At the pool: Be patient and work slowly and mindfully. Do not practice struggle.When drilling, focus on just one thing at a time. For the following drills, cycle through the following focus points:

• Perfect posture the entire length (butt, belly, neck, chin)
• Extended arm palm down and arm extended at shoulder depth
• Upper arm and body relaxed
• Eyes looking straight down
• Rolling as little of the face to the air as possible
• Inhaling quickly and deeply

Drills: Perform each for about 5 minutes, repeating the cycle as time allows. Perform all of these drills using swimming breathing

• 11 Breathing Drill
• Extended Side Balance Drill(with swimming breathing
• Sharkfin Drill with swimming breathing
• 6-1-6 Drill

Back to Lesson 3.