Home Programs Mastery Videos Stills Groups Athletes About

Breakwater Freestyle 1 - Lesson 8
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.

  • Relax on the bottom for a minute or two to get your body and your mind into the water. See the bottom dwelling exercises page.
  • 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 Back-Side-Back Drill (one arm extended, other at side)
    • Extended Side Balance Drill (with swimming breathing)
    • Sharkfin Drill
    • Kickboard Single Arm Drill
    • Fingertip Drag Drill (continuous 50, with open turns)
    • Underwater Recovery Freestyle Drill (continuous 50, with open turns)
  • One-Arm Backstroke (switch arms at the wall) with the following focus points, for two lengths each:
    • Thumb out, pinkie in
    • Full extension with shoulder and arm close to head
    • Elbow goes directly to the catch (no glide)
    • Alternating dry shoulders
    • Snappy finish
  • Repeat the following - 4 lengths each as time permits
    • 4 Back 3 Free Drill
    • Fingertip Drag Drill

Back to Lesson 8.


Copyright © 2011 Breakwater Sports