Breakwater Freestyle 2 - Session 7:
Posture, Kicking and Power

The first focus is a review of the basic posture drills.

Posture, Line, Balance Drills

Perform each drill as follows: 25 drill, 25 hard, fast freestyle
Take 30 seconds rest after each hard freestyle length.

• Back Balance Drill
• Front Balance Drill
• Back-Front-Back Balance
• 4X90 Balance Drill

Kicking

For kicking sets 1 & 2: Alternate the following drills, 25 yards each with no rest between the drills, but 30 seconds rest between repeats of the cycle (after the second drill of set 1, and after the fourth drill of set 2).

Set 1: Repeat 10 times

• Single-Arm - unused arm out front, focus on lifting the heel of the hip that is rotating downward.
• Maximum Effort kicking

Set 2: Repeat 5 times

• Backstroke Rotational Kicking (kick only, arms at sides)
• Freestyle moderate effort
• Freestyle Rotational Kicking
• Freestyle maximum effort

Video - will focus on body position and leg position.

Back to the Freestyle 2 program page.