Breakwater Freestyle 1
Step 9: Connect the Kick

Its time to connect up the kick to create a whole-body stroke.

Kicking and Arm Stroke Review on the Deck

• Freestyle Arms Begin with one arm overhead (stroking arm), and the other arm at your side (recovering arm), body rotated toward the extended arm
  • Begin moving the recovery arm: Relax the hand and forearm and lift the elbow until your hand is at your forehead
  • At that instant, release the hand and forearm of the stroking arm, dropping them onto the top of an imaginary box at the height of your recovery arm elbow.
  • All at once, drive the recovery arm straight overhead, lower the forearm and hand parallel to the floor (for as long as possible) and begin rotating your body to the other side arriving there just as your arm reaches full extension on that side.
• Backstroke Arms Begin with one arm overhead (stroking arm), and the other arm at your side (recovering arm), body rotated toward the lowered arm. Simultaneously:
  • Raise the recovery arm thumb-first, rotating it to pinky-first at about half-way to full extension overhead
  • Push back on the elbow of the stroking arm and press the forearm and hand parallel to the floor for as long as possible
  • Rotate your body from one side to the other.
• Dry Kicking: Engage your core (belly in). Kick from the top of your leg. Keep the kick small, with less than 12 inches of vertical movement at your feet. Point your toes away. Keep your knees straight, but not locked. Count in 3s and practice on both your belly and on your back.
  

In the Pool

Begin with the backstroke learning progression. Then the free:

• Extended Back Balance
• Backstroke with following focus points (one lap each):
• Thumb out, pinkie in
• Full extension with shoulder and arm close to head
• Elbow goes directly to the catch
• Alternating dry shoulders
• Snappy finish
• 4 Back 3 Free: Focus on the six-beat kick (3 kicks per stroke)
• Fingertip Drag: Focus on the six-beat kick
• Underwater Recovery Freestyle: Focus on the six-beat kick

Video Review

Freestyle of fingertip drag drill to the wall, open turn, then another half length.

More Information

How to practice? See the Sample Practice Session Following Lesson 9.

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