Breakwater Freestyle 1 - Lesson 4
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.

• Perform the following drill sequence, four lengths of the pool each drill:
  • Back Balance Drill (arms at sides)
  • Back-Front-Back Balance Drill
  • Extended Side Balance Drill (with swimming breathing)
• Perform the following drill sequence, repeat as time allows.
  • Sharkfin Drill - four lengths
  • 6-1-6 Sharkfin Drill - four lengths
  • Fingertip Drag Drill with catch-up stick, four lengths each:
    • Focus on breathing technique (especially head alignment)
    • Focus on quickly recovering the arms forward
    • Focus on driving hand forward to setup position on side

Back to Lesson 4.