Breakwater Freestyle 2 - Session 9:
Posture and Individual Focus

Perform each drill four times as follows: 25 drill, rest for just a couple of seconds at the wall, then swim 25 freestyle, hard.
Take 30 seconds rest after each hard freestyle length.

• Back-Front-Back Balance
• 4X90 Balance Drill
• Backstroke Rotational Kicking (kick only, arms at sides)
• Freestyle Rotational Kicking

Review Backstroke

Swim backstroke 25, then freestyle 25. Perform the backstroke length with the same focus four times (as below). Rest for a few seconds at the wall, and then swim 25 freestyle hard.

Backstroke focus (4 lengths each):

• Thumb out, pinky in
• Scrape your cheek
• Catch with your elbow out front
• Finish the stroke quickly

Review 4 Back 3 Free Drill

Individual Focus

Drill or swim with focus provided by coach.

• Beth: Head rotates with body;
  Arms: elbow not bent at start of pull
• Dave: Head position, rotation & timing get hips deep;
  Arms: setup good but catch is early
• Karen: Backstroke - bend elbow;
  Freestyle 2-beat kick
• Kristin: Kicking: 6-beat, 2-beat
  Arms: entry to setup, bent elbow before pull

Video - focus varies with individual.

Back to the Freestyle 2 program page.