Freestyle 1 - Lesson 9 Practice

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:
- Extended Back-Side-Back Drill (one arm extended, other at side)
- Extended Side Balance Drill (with swimming breathing)
- Sharkfin Drill
- Kickboard Single Arm Drill
- Underwater Recovery Freestyle Drill (continuous 50, with open turns)
Backstroke 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 drills focusing in the six-beat kick (3 kicks per stroke) perform 4 lengths of each drill as time permits
- 4 Back 3 Free Drill
- Fingertip Drag Drill