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Breakwater Freestyle 1
Step 4: Efficient Freestyle

On the Deck

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.

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