Balance
Float Ball (1) no swim
Float Nose Exhale (1) no swim
Body balance (1,2,3)
Glide rotate glide (2,3)
Secondary
Low Pullbouy.(1,2,3)
Rotate in streamline (1,2,3)
Equipment:
Core
Butterfly kick on back (1,2,3)
Secondary
Vertical kick (2,3) only deep pools
Equipment:
Dive
Streamline soldier (1)
Arms streamline – on knee, standing, on block (1)
Arms down – on knee, standing, on block (1)
Reaction –
Secondary
Core
Equipment:
Endurance
Ladder
More sets instead of long distances
Use % effort
Increase distance
Decrease rest time
Increase speed
Maintain pace
Dryland
Cross-training
Secondary
Equipment:
Pullbouy
Snorkel
Parachute
Hypoxic Capacity
Reduce Resting Breaths (2,3)
Underwater kicks *warning* (1,2,3)
to 10m
15
25
Secondary
Equipment:
Snorkel – Less entrance (1,2,3)
respiratory training device??
Kick
Vertical kick – weighted (2,3)
Secondary:
Rotation – Arms down – variations (1,2,3)
Equipment:
Fins
Band above knees
Stroke Length
Secondary:
Underwaters
Biggest, smallest, medium. (2,3)
Secondary
Equipment:
Parachute
Dryland
mobility
ankle strength
ankle flexibility