Balance
Pullbouy on ankles (1)
– rotate a bit – band
Rhythmic Breathing Sequence (1)
The Breathing Pocket (1)
Cup on head (1,2,3)
Kick & Roll with Cup on Forehead (1,2,3)
12 kicks and rotate (1,2,3)
Stroke and Glide (1,2,3)
Move wrist on top (2,3)
Secondary
Arm straight up (2,3)
Equipment:
Cup
Core
Kick on side 1 arm down (1,2,3)
Butterfly kick on back (1,2,3)
Butterfly kick on side (2,3)
Keep 1 arm straight up (2,3)
Keep Both Arms up (2,3)
Secondary
Pullbouy on ankles (1)
Vertical kick (2,3)
Spin Drill (2,3)
Equipment:
Rotate in streamline – pullbouy band
Coordination
Double-Arm Backstroke (1,2,3)
Pinkie Lead (1,2,3)
Back with dolphin kicks (1,2,3)
Back with breaststroke legs (1, 2,3)
Move wrist on top (2,3)
One arm back one front (2,3)
Secondary:
The Breathing Pocket
Dive
One leg on the wall curve (1)
From edge (1)
High jump drill (2,3)
Secondary
Dryland:
Core
bicep curls
jump squats
pull ups
Hypoxic Capacity
*Freestyle Page*
Kick
Pigeontoed Kicking
head up looking down
band above the knee
Kick beat 6 kick rotate
Dryland:
Secondary:
Keep arm straight up
Rotation – Arms down – variations
Equipment:
Fins
Band above knees
Pull
Dog-ears
Corkscrew
Two-step Recovery
Sculling: last pull, first part of pull and middle
Secondary:
Spin Drill
Equipment:
Stroke Length
Three-Pull, 10-Kick
Fast arm change and rotate
Secondary:
Spin Drill
Turn
Count strokes flags to wall
blow bubble thru nose from push
Try nose clip
Secondary
Dryland
Dryland
Streamline Squat
Equipment:
Nose clip
Underwaters
reverse underwaters
Secondary
Equipment:
Parachute
Dryland
mobility
ankle strength
ankle flexibility