Breakwater Freestyle 1
Step 4: Efficient Freestyle

Review Standing Exercises

• Posture: butt, belly, neck, chin!
• Standing Streamline
• Standing Side Balance
• Standing Setup
• Standing Catch & Pull

In the Pool

Review: 6-1-6, 9-3-9, using catch-up stick

Fingertip Drag: Continuous lengths of fingertip drag, using a catch-up stick. We will use this drill to practice a number of skills, focusing on one thing at a time:

• Breathing. Breathe every other stroke, always toward the windows.
• Recovery. Bring the arm forward quickly and smoothly.
• Entry: Enter the hand just beside or slightly forward of the head.
• Extension: Drive your hand right to the setup position.
• Front Quadrant Timing: Hands pass each other out front.

Optional (Freestyle): Take your fingers (just barely) out of the water. Cycle through same focus points as above.

How to practice? See the Sample Practice Session Following Lesson 4.

Back to Program Notes Directory.