10 kick
switch: push off the wall streamline
then take one stroke with one arm until that arm reaches the hip. Kick ten
times on your side then take a
half stroke with both arms. Breathe to the side and then put your head back to normal freestyle position and repeat.
Zipper Freestyle: while swimming drag the thumb along the flank from the hips to the arm pit.
Dog Paddle: regular swimming
except you don’t recover over the water. The
recover is made along the same path as the pull back to the initial catch
phase position.
Flick and Drag: upon finishing
the stroke with the propulsive phase exaggerate the finish with a flick of the
wrist then drag the fingers on the surface
of the water next to the body on recovery.
Fist Free: Swim with hand in fists instead of flat hands
Head up Free: Head is up out of the water being held still the rest of the body is performing the regular stroke.
10 Kick
Switch: Push off the wall then take a double stroke and keep the hands by the sides and
roll the body to one side while kicking. Keep your
shoulder up to the chin hips follow the shoulder. 10
kicks then switch without rolling onto your front. Keep your head still
and looking up to the sky/ceiling
the whole time.
One Arm Back: Stroke with one arm the other rests by the side, exaggerate the body roll and the kicking to keep proper motion.
1, 2, 3 drill: push off the
wall then take one stroke with one arm. With the opposite arm take 2
strokes then the first arm takes 3 strokes. The opposite
arm then starts the cycle over again.
Wrist Flick Drill: while stroking, on recovery, turn the wrist and hand 3 times to remember to enter pinky first.
Mummy Kick: kick with hands on shoulders (I would suggest try to rotate so that you get a proper body roll with the drill)
10 kick switch: Like the Freestyle 10 kick switch but on your back
1 Pull 2 kick: one breast pull then two kicks, make sure to kick while hands are streamlined, also breath after each kick streamline.
2 Pulls 1 Kick: do one complete stroke then one stroke with a dolphin kick
Pull with Dolphin kick: again not hard to get
Pull with Flutter kick: a continuous flutter kick while stroking. Remember to streamline still after each stroke.
Kick with hands on hips or bum. Be sure to breath before each kick and Head streamline after each kick.
Coordination Drill: Push off
streamline, remain streamline with the body parts not being used. Using
the left arm and right leg only begin to do the
breaststroke. At the half way mark or 25 mark then switch arm and leg to the opposite.
1 arm drill: Push off the wall streamline and have one arm
remain extended in streamline. The other arm will stroke normally with a
straight arm recovery
straight over the water perpendicular
1, 1, 1 Drill: very similar to
one arm drill but you use both arms. Start with one arm drill on the
either side, then stroke with the other side as one arm drill.
Lastly do one full stroke butterfly with the head down, no breath. Breath on both sides of the one arm and not on the full stroke.
Dolphin Dives: Dive to the
bottom of the pool, touch with your hands then push off with your feet, be sure
to be streamlined as you come up to the surface.
As you near the surface then take one butterfly pull
times with exit of the water. Arms come way over the water and take a
breath, then recovery. Enter
again streamlined with head down and restart the process.
Dolphin Kick on side: one arm extended and the other arm at side breath to the side as well.
1, 2, 3
Drill: Similar to the 1, 1, 1
drill. Stroke the sides like normal without any increase in
numbers. Each time you do a full stroke, increase the number
by a stroke. So first would be 1, 1, 1…1, 1, 2…1, 1, 3…etc.
Butterfly with Breast Kick: Butterfly arms with breaststroke kicks, just to mess you up some more.