Breakwater Freestyle 2 - Session 10:
Review and Focus

• Head neutral on spine, eyes looking straight down
• Head, chest and hips aligned and moving as a unit
• Body balanced shoulders to hips, parallel to the surface
  
• Think "belly in, neck tall, chin back"

Rotation

• Rotation equal to both sides
• At least 45° every stroke
• Practice rotational kicking for both freestyle and backstroke
• Practice the 4-Back, 3-Front Drill

Breathing

• Body rotation leads head into the breathing position
• Roll your face to the air
• Keep most of your head in the water
• Do NOT lift your chin to breathe
• Breathe toward the side rather than looking up at the ceiling
  

Arms

• Begin recovery by lifting your elbow straight up
• Never bring your elbow behind your back
• Recover your arm through the air quickly
• Enter the water close to your head
• Drive hand straight forward in front of your shoulder
• When your arm reaches full extension, your hand should be about a foot below the surface
• Begin catch by "popping" elbow toward the surface
• Get your hand and forearm under your elbow before beginning to pull
  

Kicking

• Kick from glutes and hip flexors
• Recover foot toward surface without bending knee
• Use every third kick to begin your body rotation
  

Video - Above and below views from front and side.

Back to the Freestyle 2 program page.