Breakwater Freestyle 1 - Lesson 5
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.

• Front Floating Practice: About three minutes. Start in the "I" position, then practice the "Y" and "X" positions. See the top floating exercises page.
• 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)
  • Sharkfin Drill
  • 6-1-6 Sharkfin Drill
• Perform the following drill sequence, repeat as time allows.
  • Kickboard Single Arm Drill - four lengths
  • 6-1-6 Fingertip Drag Drill - four lengths
  • Streamline from the wall - eight times. When this is comfortable, begin all other drills (except for those using a kickboard) by pushing off the wall in streamline position.

Back to Lesson 5.