ABOUT THIS LESSON

Pattern: Breathe In - Face Down - 5 or 10 seconds Hold.

Repeat: 5 to 10 times.

Rest: As you need

Breath Control and Overcoming the Fear of the Water.

Breath Control Introduction.

Breath control is an essential skill. It is the first skill to learn in the water. It is the key element in mastering all swimming skills, drills, and competitive strokes.

Do continuous breathing, breathe out into the water (blowing bubbles) through the mouth and nose, and breathe in when your head is above the water.

Inhalation is effective only after a complete exhalation. Blow bubbles well with your stomach immediately after your face is in the water. It will help you release the pressure, relax, and prepare for the next breath.

If you hold your breath and do not blow bubbles, you won't be able to breathe in. So no need to make a strong inhale. It should be effortless.

To learn how to do it, let’s start with learning how to hold a breath.

Skill 1. Holding a breath.

Find shallow water where you can stand safely. Take a deep breath and put your face in the water. Hold your breath for 5 to 10 seconds then lift your head.

Don't wipe out your face and let the water drip off.

Repeat it about 5 times or until you feel comfortable doing that. Take enough rest to recover your breath when doing that.

ABOUT THIS LESSON

Pattern: Breathe In - Face Down - Blow Bubbles.

Repeat: 10 Times or more.

Rest: As you need.

Introduction.

The breathing technique in the water is very important yet very simple. Breathe engaging your diaphragm with the emphasis during the exhalation. Blowing bubbles through your nose and your mouth by squeezing your abdominal muscles which will create negative pressure in your lungs. To breathe in, just simply relax your abdominal muscles and open your mouth which will naturally suck in the air without the effort. Remember, always inhale through your mouth to avoid water from getting in your nose.

To make friends with the water, throughout the entire course, you will be challenged with different breathing patterns to develop good breath control. When you get comfortable with one skill, you can move on to the next one which will help you perfect your breath control during this course. While simple breathing drills will be used as an active recovery.

Exhaling into the water. Face only.

Take a breath. Put your face down and blow bubbles through your mouth and your nose for several seconds then lift your head and take a short breath. Don’t take a forced inhale and don't hold your breath when putting your face in the water. To avoid the water from getting in your throat just simply open your mouth and stay relaxed when taking a breath. Repeat it 5 to 10 times or until you feel comfortable doing that. If it’s needed, you can take extra rest.

Instructions:

Blow bubbles as soon as your face is in the water. Don’t hold your breath. Lift your head, take a light inhalation, and don’t lift your head too high to force your inhale.

ABOUT THIS LESSON

Pattern: Breathe In - Head Underwater - Blow Bubbles.

Repeat: 10 Times or more.

Rest: As you need.

Exhaling into the water. Head underwater.

Now, we will put the head underwater and blow bubbles through your mouth and your nose for several seconds. Keep blowing for the duration of time your head is underwater. Stay calm and do not suck in the air. Simply, just lift your head and open your mouth to take a breath. Repeat it 5 to 10 times or until you feel comfortable doing that. Avoid these two common mistakes. Don’t hold your breath when putting your face in the water and don't take a forced inhale.

Instructions:

Blow bubbles as soon as your face is in the water. Don’t hold your breath. Lift your head to take a short inhale, and don’t lift your head too high to force your inhale.

ABOUT THIS LESSON

Pattern: Breathe In - Go to the Bottom - Blow Bubbles - Jump Up.

Repeat: 10 Times or more.

Rest: As you need.

Exhaling into the water. Bobbing from the bottom of the pool.

For that, we have to increase the respiratory rate and the range of motion. Always focus on a strong exhale through your mouth and your nose when doing this exercise. Build up your confidence, and go to a deeper part of the pool. You can hold on to the wall and do bobbing up and down, using your arms. Next step, let’s increase the range of motion. At the deeper part of the pool, take a breath, let go of the wall, and go to the bottom blowing bubbles. Jump off the bottom, take a quick breath, and immediately go down.

Also, repeat it 5 to 10 times or until you feel comfortable doing that. With a higher tempo, you will develop a natural habit of breathing while swimming.

Avoid these two common mistakes. Don’t hold your breath when going underwater and don't take a forced inhale.

Remember, always emphasize your exhale into the water and do an effortless inhale.

Instructions:

Blow bubbles as soon as your face is in the water. Don’t hold your breath. Lift your head to take a short inhale and don’t lift your head too high to force your inhale.

ABOUT THIS LESSON

Pattern: Hold the Wall - Breathe In - Head Down and Extend - 5 or 10 seconds Hold.

Repeat: 2 - 4 Times.

Rest: As you need.

Floating and Body Balance.

Floating Introduction.

Floating is a fundamental skill that happens naturally because of the density of the water. When the body is submerged in the water, it loses 90% of its weight, which is similar to the zero-gravity condition.

When you inhale, you fill your lungs with air, and it works similarly to balloons, which will lift your body. Holding your body tight in the proper position will help you to float. Don’t be strained when learning drills in the water.

Using the skills from this course, you will learn how to control body balance and float on the water.

Floating holding the wall.

Put your hands on the wall or the lane line, take a deep breath, and put your head in the water lifting your legs to the surface. Hold your breath for 5 to 10 seconds. Then lift your head and put your feet down on the bottom of the pool. You can repeat this drill several times to get comfortable with it.

Don’t hold your head above the water and don’t bend your arms and legs to avoid sinking.

ABOUT THIS LESSON

Pattern: Breathe In - Head Down and Extend - 5 or 10 seconds Hold.

Repeat: 2 - 4 Times.

Rest: As you need.

Starfish position.

Let go of the wall, take a deep breath, spread your arms, put your head in the water, and stretch out. Naturally, your legs will float up to the surface. Hold this position for 5 to 10 seconds. To stand up, pull your straight arms down, pull your knees in, then lift your head, and put your feet on the bottom. You can repeat this drill several times to get comfortable with it.

Instructions:

Always keep your head down between your arms. It will help you to keep your legs higher. Don’t hold your head above the water and don’t bend your arms and legs to avoid sinking.

ABOUT THIS LESSON

Pattern: Breathe In - Head Down and Tuck In - 5 or 10 seconds Hold.

Repeat: 2 - 4 Times.

Rest: As you need.

Cannonball position.

Take a deep breath, tuck your head in, pull up your knees to your chest, and grab your legs around. Wait until your body will float up to the surface and then hold your breath for 5 to 10 seconds. Let go of your legs, put your feet on the bottom, and then lift your head. You can repeat this drill several times to get comfortable with it.

Instructions:

Tuck your chin to your chest. Don’t extend your neck to look forward. Your back will stay in the neutral position and you will not be able to float on the surface.

ABOUT THIS LESSON

Pattern: Breathe In - Tuck In - Blow Bubbles - Sink Down.

Repeat: 2 - 4 Times.

Rest: As you need.

Floating and sinking.

Now, take a breath and hold the cannonball position on the surface. Your body starts to float, then exhale all the air at once, and wait until your body will sink and touch the bottom of the pool. You can repeat this drill several times to get comfortable with it.

This skill will make you more courageous and train the ability to hold your breath after exhalation.

ABOUT THIS LESSON

Pattern: Arms Up - Breathe In - Push Off - Glide.

Repeat: 5 Times.

Rest: As you need.

Streamline floating.

A streamline is a position of your body extended in a line. Where you keep your arms above your head together with a tight core, and legs together with pointed toes.

Stand with your back against the wall, lift your arms, and squeeze your biceps behind your ears. Take a deep breath, lean over and push off with your leg off the wall. Maintain a tight streamlined position when gliding on the surface from 5 to 10 seconds or until your legs start to sink.

Repeat this drill 5 times and try to go farther every time you push off the wall. It will give you an understanding of what is happening with your body when the speed is high and when your body is slowing down.

Do not open your arms, lifting your head. It will cause you to drop your legs underwater and lose a streamlined position. Avoid having a relaxed core and legs; it will slow you down too quickly.

Arms position mistakes: wide elbows, head thrown back, separated hands.

Instructions:

One hand on top of another. Biceps behind your ears. Avoid hands separation and elbows bent. Keep your head still and don’t tilt it back.

Legs are straight and in line with the body. Don’t bend your knees or separate your legs.

You can also try doing this drill by keeping your arms in front of you on the water when pushing off the wall. When you push off you have to tuck your head in between your arms quickly. The starting position is different from the above with your arms on the water.

ABOUT THIS LESSON

Pattern: Sit with Back Support - Legs Straight - Kick Up and Down.

Repeat: 20 -30 Seconds.

Rest: As you need.

Kicking Introduction.

Kicking freestyle is an up and down leg motion in opposite directions, simultaneously pressing the upper foot down and the opposite hip up. The range of motion is short, knees are bending slightly, and feet are relaxed. Keep your core tight to avoid wobbling your head and shoulders from side to side.

When pressing the water down, you create the lift force to balance the body on the surface and provide the propulsion.

Bending legs too much will increase the resistance and the effort of kicking. It will change your body balance and slow you down.

Kicking. Sitting on deck.

The best way to feel the dynamic of kicking is to do it by sitting on the deck with back support. Sit on the edge of the pool, put your hands behind, and keep your arm straight. Extend your legs and keep your feet underwater. Start moving your legs up and down without bending your knees much and keeping your feet relaxed. When moving your legs, press your feet up and down in opposite directions.

Kick for about 20 to 30 seconds and get used to the dynamic of the movement. Make sure that your legs are almost straight and do a shallow kick.

You can do it on the stairs if the deck is too high in your pool.

Instructions:

Don't bend your legs too much and don't flex your feet.

ABOUT THIS LESSON

Pattern: Hold the Wall - Breathe In - Head Down and Extend - Kick Up and Down 5 or 10 seconds.

Repeat: 2 - 4 Times.

Rest: As you need.

Kicking, hands on the wall, no breath.

Put your hands on the wall with straight arms, take a deep breath, and put your head in the water. Raise your hips to the surface, and start kicking up and down, while holding your breath for 5 to 10 seconds.

Instructions:

Arms straight and the head is down inside your shoulders. Don't bend your arms and don't lift your head.

Back is on the surface, legs are almost straight. Don’t bend your legs too much and do not relax your core to avoid wobbling your body.

ABOUT THIS LESSON

Pattern: Hold the Wall - Breathe In - Head Down and Extend - Kick - Blow Bubbles.

Repeat: 10 Times or More.

Rest: As you need.

Kicking hands on the wall, with breath.

Take the same position, start kicking, and exhale in the water blowing bubbles. Then lift your head above the water, take a short breath, and then put your head in between your arms without stopping kicking. Repeat it 10 times. If it’s needed, you can repeat this drill several more times to get comfortable with breath control.

Instructions:

Arms are straight and the head is down inside your shoulders. Don't bend your arms and don't lift your head.

The back is on the surface, legs are almost straight. Don’t bend your legs too much and do not relax your core to avoid wobbling.

Blow bubbles as soon as your face is in the water. Don't hold your breath.

Lift your head to take a quick breath. Do not pull yourself up to suck in the air, it will make you lose your breath and stop your kick.

ABOUT THIS LESSON

Pattern: 1 Hand on the Wall - Breathe In - Head Down and Extend - Kick - Blow Bubbles - Turn Your Head.

Repeat: 10 Times Each Arm.

Rest: As you need.

One hand on the wall, side breath.

Put only one hand on the wall and the other arm at the side of your body. Put your head in the water, raise your hips, and start kicking. After blowing bubbles, turn your face to the side, take a quick breath, and your face down in the water. Repeat it 5 to 10 times, then switch your arm and do the same drill, breathing to the other side.

Instructions:

Arm straight and the head is down next to your shoulder. Don't bend your arm and don't lift your head.

Back is on the surface, legs are almost straight. Don’t bend your legs too much and do not relax your core to avoid wobbling.

Blow bubbles as soon as your face is in the water. Don't hold your breath.

Turn your head to the side to take a quick breath. Do not pull yourself up to suck in the air, it will make you lose your breath and make your kick stop.

ABOUT THIS LESSON

Pattern: Arms Up - Breathe In - Push Off - Kick 10 Seconds.

Repeat: 5 - 10 Times.

Rest: As you need.

Streamline Kicking.

Stand with your back against the wall, lift your arms, and squeeze your biceps behind your ears. Lean over, take a deep breath and push off the wall into the streamline position, holding your breath. Start Kicking for about 5 to 10 seconds. It is very important to keep your arms tight behind your ears and do a short kicking. Repeat this exercise 5 to 10 times and try to go farther every time you do this.

Instructions:

One hand on top of another. Biceps behind your ears. Avoid hands separation and elbows bent. Keep your head still and don't throw your head back.

Arms straight and the head is inside your shoulders. Don't bend your arms and don't lift your head.

Back is on the surface, legs are almost straight. Don’t bend your legs too much.

ABOUT THIS LESSON

Pattern: Hold the Board - Blow Bubbles - Kick - Breathe In.

Repeat: 4 x 1 Lap (Length of the 25 yards pool or equivalent).

Rest: Blow Bubbles 10 Times. Recover your breath.

Kicking with the board.

Let’s swim across the pool using the skills that we have learned before with the board and breathing into the water.

Take a Kicking Board, extend your arms, and push off the wall. Place your head in between your arms and start a leg motion. Focus on making a strong exhale, then lift your head and take a quick inhale. When you take a breath, don't let the hips sink.

Try to go all the way across the pool, controlling your breath. Repeat this 4 times and develop a comfortable feeling of breath.

Take enough rest at the wall by blowing bubbles 10 times. Doing so is serving several goals: it will help you to recover your breath quickly and to feel relaxed; it will train your lungs and will make you get used to the breathing cycle; as well as to keep the breath rhythm under control before you start the next lap.

Instructions:

Hold the board with two hands and keep your arms straight. Head inside, look down, and blow bubbles. Don't keep your head too high and don't hold your breath.

Back is on the surface, legs are almost straight. Don’t bend your legs too much.

Lift your head to take a short breath and put it down quickly. Don't press the board down to go up to suck in the air.

ABOUT THIS LESSON

Pattern: 1 Hand on the Board - Kick - Blow Bubbles - Turn Your Head - Breathe In.

Repeat: 4 x 1 Lap (Length of the 25 yards pool or equivalent).

Rest: Blow Bubbles 10 Times. Recover your breath.

Kicking. One arm on the board.

As we did with stationary Kicking, let's swim across the pool and practice on the side breathing with the board.

Take the board in the middle at the back-end with one arm, and attach the other arm to the side of your body. Push off the wall, put your head down, start blowing bubbles immediately, and start kicking. Then turn your head to the side and take a quick breath. When taking a breath do not press the board down. Keep your shoulder relaxed and your arms straight.

Try to go all the way across the pool, controlling your breath. Repeat it 4 times. taking enough rest at the wall by blowing bubbles 10 times. The goal is not to get out of your breath but to train your legs.

Instructions:

Hold the board with one hand and keep your arm straight. Head in the water, look down, and blow bubbles. Don't keep your head too high and don't hold your breath.

Back is on the surface, legs are almost straight. Don’t bend your legs too much.

Turn your head to take a quick breath. Don't press the board down to go up and suck in the air.

ABOUT THIS LESSON

Pattern: Streamline - Kick - Blow Bubbles - Breathe In.

Repeat: 4 x 1 Lap (Length of the 25 yards pool or equivalent).

Rest: Blow Bubbles 10 Times. Recover your breath.

Streamline kicking no board with breath.

With this drill, you will learn how to get across the pool without support.

Push off the wall into a streamlined position. Immediately blow bubbles and start kicking. To take a breath, you have to open your arms slightly out, lift your head quickly, and take a breath. Immediately put your head down and get into a streamlined position, blowing bubbles. Maintaining a horizontal position is easier if your breath is quick.

Try to go all the way across the pool controlling your breath. Repeat it 4 times. taking enough rest at the wall by blowing bubbles 10 times. The goal is not to get out of your breath but to train your legs.

Instructions:

One hand on top of another. Arms straight, the head is down inside your shoulders. Don't bend your arms, don’t lift your head.

Back is on the surface, legs are almost straight. Don’t bend your legs too much and do not relax your core to avoid wobbling.

Blow bubbles as soon as your face is in the water. Don't hold your breath.

Lift your head to take a quick breath. Do not press your arms down to pull yourself up to suck in the air. It will cause you to drop your legs underwater and lose a streamlined position.

ABOUT THIS LESSON

Pattern: 1 Arm Up - Kick - Blow Bubbles - Turn Your Head - Breathe In.

Repeat: 4 x 1 Lap (Length of the 25 yards pool or equivalent). Alternating Arms.

Rest: Blow Bubbles 10 Times. Recover your breath.

Kicking. One arm up. Side breath.

Kicking with different body and arm positions is very important. It will challenge your body in different ways and you have to learn how to control it. It will develop your body awareness in the water and will help you to manage more skills and drills.

When breathing with the board in your hand you can rely on it. When doing it without the board you have to engage your core and rotate your shoulders to be able to take a breath.

Push off the wall with one arm up into a streamlined position. Attach your shoulder to your ear and keep your head down, looking at the bottom. Start kicking, immediately blowing bubbles. Turn your head to the side and take a very short breath, otherwise, you will lose your body or legs underwater if you take your head out for too long.

Do 4 laps of kicking alternating arms each lap, taking rest at the wall by blowing bubbles 10 times. If it’s needed, you can take an extra rest in between to recover your breath.

Instructions:

Arm straight and the head is down next to your shoulder. Don't bend your arms, don’t lift your head.

Back is on the surface, legs are almost straight. Don’t bend your legs too much and do not relax your core to avoid wobbling.

Blow bubbles as soon as your face is in the water. Don't hold your breath.

Turn your head to take a quick breath. Do not press your arm down to pull yourself up to suck in the air. It will cause you to drop your legs underwater and lose a streamlined position.

Congratulations! You have completed Day 1.

Well done! Today you have learned how to breathe in the water, float, and kick. Next time we will learn how to pull the water. Rest well and stay safe!

ABOUT THIS LESSON

1. Exhalations.

Pattern: Breathe In - Face Down - Blow Bubbles.

Repeat: 10 Times or more.

2. Kicking. Holding the Wall.

Pattern: Hold the Wall - Breathe In - Head Down and Extend - Kick - Blow Bubbles.

Repeat: 10 Times or More.

3. Kicking with the board.

Pattern: Hold the Board - Blow Bubbles - Kick - Breathe In.

Repeat: 4 x 1 Lap (Length of the 25 yards pool or equivalent).

Rest: Blow Bubbles 10 Times. Recover your breath.

Introduction.

In the first lesson, you have learned how to float, breathe, and kick. In this lesson, you will learn how to use your arms for pulling freestyle.

We will start with developing the skill from one arm to alternate pulling, and then to freestyle swim.

Let’s start the second lesson by repeating the skills that we have learned from lesson one. Get in the water and do the breath control exercise.

1. Start with 10 exhalations into the water. Put your face down and blow a lot of bubbles by squeezing your abdominal muscles. When lifting your head, take a short inhale without effort.

2. Continue with 10 more exhalations holding the wall, with kicking. The work of your legs should be very little, just enough to support your body and legs on the surface. Keep your focus on a strong exhalation and a very light inhalation.

3. To activate your body, take the board and do four times one lap kicking. Focus on breath control, putting your head inside your shoulders and blowing bubbles well, then lift your head to take a quick breath. Do 10 exhalations at the wall and rest enough to recover your breath after each lap.

ABOUT THIS LESSON

Pattern: Blow - Pull - Breathe.

Repeat: 10 times each arm.

Rest: As you need.

Pulling Introduction.

Arms pulling freestyle is a crawling motion with an active and a passive phase. The active phase starts with pulling the water with your hand back along the length of the body to create propulsion. The passive phase is a recovery, taking a relaxed arm out of the water and extending into the water in front of the shoulder line.

Pull the water by bending your elbow and pointing your fingertips down. Push the water backward towards your toes. Then slide your arm out of the water with the shoulder first, then the elbow, and then the hand. The arm enters the water with fingers first, then the elbow, and then the shoulder, reaching forward.

Pressing the water down with your arm will lift your head and shoulders out of the water. Moving the arms around and crossing the middle line will create a lot of lateral movements.

That will change the balance of the body, increase the effort, increase the resistance, and slow you down.

Stationary one arm pull.

Let’s learn the mechanics of the arm pull. This drill includes two parts: active and passive phases. Stand on the bottom of the pool, bend over and reach your arms forward. Put your head in the water inside your arms and start blowing bubbles. Pull the water with the right arm backward, turn your face out to take a quick breath when your arm is behind. Then take the arm out of the water, immediately put your face back down, and extend your arm in front of your shoulder. Blow bubbles right away and then pull the water again.

Repeat the arm pull 10 times and then do the same with the left arm. The goal is to coincide the arm cycle with a breath cycle. You can take a rest in between if it’s needed to recover your breath. The goal is to coincide the arm cycle with the breath cycle.

Instructions:

Follow the Blow - Pull - Breathe pattern.

Reach and blow bubbles first, don’t hold your breath.

Pull the water with your hand backward, don't press your hand down.

Turn your head to breathe in, don't lift your head too high to suck in the air.

Extend your arm in front of your shoulder and blow right away. Avoid lifting your head too soon.

ABOUT THIS LESSON

Pattern: Blow - Pull - Breathe.

Repeat: 10 times for each arm.

Rest: As you need.

Pulling. One arm, holding the wall.

Let’s combine pulling and kicking motions when holding the wall.

Put your hands on the wall, raise your hips, and start kicking. Blow bubbles first, then point your fingertips down and pull the water back. At the end of the pull turn your head out and take a quick breath. Keep kicking during the breath so that your hips do not sink. Move your relaxed arm above the water and extend it in front of your shoulder.

Repeat the arm pull 10 times and then switch your arm. You can take a rest in between if it’s needed to recover your breath.

Instructions:

Follow the Blow - Pull - Breathe pattern.

Reach and blow bubbles first, don’t hold your breath.

Pull the water with your hand backward, don't press your hand down.

Turn your head to breathe in, don't lift your head too high to suck in the air.

Extend your arm in front of your shoulder and blow right away. (Avoid lifting your head too soon.)

Keep your legs straight, don't bend your knees too much.

ABOUT THIS LESSON

Pattern: Blow - Pull - Breathe.

Repeat: 4 x 25 yards/meters.

Rest: 10 Exhalations. Recover your breath.

One arm pull with the board.

Now we’re going to do the same One Arm drill with the board 4 times across the pool.

Take the middle of the backend of the board with one hand and put it in front of you. Push off the wall, extend both arms out and put your head inside. Start kicking and blowing bubbles right away. With another arm, start pulling the water backward towards your thigh. When you pull your arm backward to your hip, simultaneously, turn your head out to take a breath and lift your arm out of the water. Remember, You have to keep kicking while your face is out of the water, so your hips don’t sink. Take a short breath and put your face in the water as soon as you can. Extend your arm in front of your shoulder line and start blowing bubbles. Keep your focus on the breath pattern; this will help you get across the pool comfortably. When you stop on the wall, do 10 long exhales into the water as your rest, and then continue with another arm. You can take a rest in between if it’s needed to recover your breath.

Instructions:

Follow the Blow - Pull - Breathe pattern.

Reach and blow bubbles first, don’t hold your breath.

Pull the water backward, don't press it down.

Turn your head to breathe in and keep your arm in front straight. Don't press the board down and don’t lift your head too high.

Extend your arm in front of your shoulder and blow right away. Don’t take your head and shoulders immediately up at the beginning of the pull.

Keep your legs straight, don't bend your knees too much.

ABOUT THIS LESSON

Pattern: Blow - Pull - Breathe. Alternating arms.

Repeat: 4 x 25 yards/meters.

Rest: 10 Exhalations. Recover your breath.

Catch-Up Drill with the board.

CatchUp drill is when you pull the water with one arm at a time, alternating your arms.

Take the board at the backend with both arms. Push off the wall, put your head inside, and start kicking. Blowing bubbles pull the water with one arm by pointing your fingers down and pushing the water backward towards your thigh. Take a quick breath, quickly put your head down, and reach in front of your shoulder to grab the board. Start blowing bubbles, switch your arm, and pull the water. Alternate your arms going across the pool. Remember, to keep your breath under control.

Repeat this drill for four laps, taking 10 breaths at the wall as your rest. You can take an extra rest in between if it’s needed to recover your breath.

Instructions:

Follow the Blow - Pull - Breathe pattern.

Reach and blow bubbles first, don’t hold your breath.

Pull the water backward, don't press it down.

Turn your head to breathe in and keep your arm in front straight. Don't press the board down and don’t lift your head too high.

Extend your arm in front of your shoulder and blow right away. Don’t take your head and shoulders immediately up at the beginning of the pull.

Keep your legs straight, don't bend your knees too much.

ABOUT THIS LESSON

Pattern: Pull and Blow - Pull and Breathe.

Repeat: 10 Pulls breathing to the right + 10 Pulls to the left.

Rest: As you need.

Stationary freestyle.

Let's practice freestyle pull standing on the bottom to get used to the pattern of pulling and breathing.

Stand on the bottom of the pool, bend over, put your head inside.

Start pulling the water and blow bubbles right away. Pull with another arm and turn your head to breathe in. Continue to blow bubbles when pulling with one arm, and take a breath when pulling with another arm. Do 10 pulls, then switch your breath cycle, and do 10 pulls breathing to the opposite side. You can take a rest in between to recover your breath if it’s needed. Focus on breath control; strong exhale and short inhale.

Instructions:

Pull the water backward continuously with your arms. Don’t press the water down.

Keep your head still and look at the bottom. Don’t take your head and shoulders immediately up at the beginning of the pull.

and avoid side-to-side movements.

Follow the breathing pattern. Start blowing bubbles at the beginning of the arm pull. Don’t hold your breath.

Turn your head to breathe in at the end of another arm pull. Don’t lift your head too soon for an earlier breath.

ABOUT THIS LESSON

Pattern: Pull and Blow - Pull and Breathe.

Repeat: 4 x 25 yards/meters. Alternating breathing sides each Lap.

Rest: 10 Stationary strokes. Recover your breath.

Freestyle Swim.

Let's practice developing a breathing habit when swimming freestyle. Push off the wall into a streamlined position with kicking. Keep your lower back on the surface, hips tight, and move your legs up and down to stabilize the body.

Pull the water with one arm and blow bubbles at the same time. When pulling with another arm, turn your head at the end of the stroke and take a short breath. Follow this breathing pattern, blowing bubbles well, and taking a quick breath.

Finish one lap and take a rest.

Then, let’s do 10 strokes stationary, focusing on the exhalation, as with the previous drill. This will help not only to recover your breath but also to improve your breath control when swimming.

Swim the second lap, breathing to the opposite side. It is best to develop different breathing patterns to improve your freestyle faster. Swim 3 more laps with rest and 10 stationary strokes after each lap, switching breathing sides.

Instructions:

Hold a streamlined position with the head inside and legs on the surface. Don’t lift your head and don’t lose your hips underwater.

Hold your hips tight and kick with almost straight legs. Don't bend your legs too much.

Pull the water with your arm backward. Don’t press the water down.

Blow bubbles when pulling with one arm. Don’t hold your breath.

Turn your head to the side at the end of the pull to breathe. Don’t lift your head too soon for an earlier breath.

Well done! Today you have learned how to pull when swimming freestyle. Next time we will learn how to improve the timing and coordination of the stroke. Rest well and stay safe!

ABOUT THIS LESSON

1. Exhalations.

Pattern: Breathe In - Face Down - Blow Bubbles.

Repeat: 10 Times or more.

1. Kicking. Holding the Wall.

Pattern: Hold the Wall - Breathe In - Head Down and Extend - Kick - Blow Bubbles.

Repeat: 10 Times or More.

1. Exhalations. Bobbing.

Pattern: Breathe In - Go to the Bottom - Blow Bubbles - Jump Up.

Repeat: 10 Times or more.

1. Kicking with the board.

Pattern: Hold the Board - Blow Bubbles - Kick - Breathe In.

Repeat: 2 Laps Non-Stop (50 yards or meters).

1. Stationary One Arm Pull.

Pattern: Blow - Pull - Breathe.

Repeat: 10 times each arm.

1. One Arm Pull with the Board.

Pattern: Blow - Pull - Breathe.

Repeat: 2 Laps Non-Stop (50 yards or meters). Alternating arms each lap.

1. Stationary Freestyle.

Pattern: Pull and Blow - Pull and Breathe.

Repeat: 10 Pulls breathing to the right + 10 Pulls to the left.

1. Freestyle Swim.

Pattern: Pull and Blow - Pull and Breathe.

Repeat: 2 Laps Non-Stop (50 yards or meters). Alternating breathing sides each Lap.

Rest: Blow Bubbles 10 Times. Recover your breath.

Timing Introduction.

In the first two days, you have learned how to breathe, kick, and swim freestyle. Today we will work on the coordination of your arms, legs, and core motion. It is called timing, which will help you increase the efficiency of your stroke and make swimming a lot easier.

In freestyle, the best timing for breath and the position is at the end of the pull. When another arm is extended in front of the shoulder, stretching the body and legs in line, it will provide maximum propulsion during the breath before the recovery of the arm.

Turning the head to breathe too soon will increase the resistance and the effort and slow you down.

Warm-Up. Let’s start the third session with the warm-up.

1. Get in the water and do the breath control exercise. Do 10 exhalations into the water. Put your face down and blow a lot of bubbles by squeezing your abdominal muscles. When lifting your head, take a short inhale without effort.

2. Continue with 10 more exhalations holding the wall and kicking. Do a shallow kick, just enough to support your body and legs on the surface. Keep your focus on a strong exhalation and a very light inhalation.

3. Let’s increase the intensity of the breath cycle and do 10 times bobbing, jumping from the bottom of the pool. Keep the strong focus on the exhalation, blowing a lot of bubbles underwater.

4. Take the board and do non-stop 2 laps of kicking focusing on breath control.

5. Stationary One arm pull. Bend over, reaching with your arms, and pull with your right arm 10 times. Keep your focus on a strong exhalation and a very light inhalation. Then, pull 10 times with your left arm.

6. Next, take the board at the backend with one arm and do the one-arm drill. You should breathe out first, pull the water back with your arm, point your fingertips down, and take a breath at the end of the arm pull. Do the first lap with the right arm only and the second lap with the left arm only.

7. Stationary swimming. Bend over, reach with your arms out, and keep your head inside. Blow bubbles when pulling with one arm, and take a breath when pulling with another arm. Do 10 arm strokes breathing to your preferable side. Then switch your breath cycle and do 10 strokes breathing to the opposite side. You can take a rest in between to recover your breath if it’s needed. Focus on breath control; breathe out strong and breathe in quickly.

8. To activate your body, let’s finish it with swimming. Swim two laps freestyle, focusing on breath control. Breathe out when pulling with one arm and breathe in when pulling with another arm. Switch the breathing pattern and breathe to the other side on the second lap. You can take a rest in between laps to recover your breath if it’s needed.

ABOUT THIS LESSON

Pattern: Blow - Roll - Breathe.

Repeat: 4 x 25 yards/meters. Alternating arms each Lap.

Rest: Blow Bubbles 10 Times. Recover your breath.

Kicking One Arm Up. Stomach to side rotation.

This drill will help you to control your hips rotation to stabilize your body.

Push off the wall with one arm out and another one down and start kicking. Hold your head down looking at the bottom of the pool.

Follow the pattern: Blow - Roll - Breathe.

Blowing bubbles, rotate the entire body over to kick from side to side. Turn your face out to take a breath, then immediately roll to the stomach, and blow bubbles again.

Kick one lap with the right arm out breathing to the left, then switch the position and do the second lap with the left arm out breathing to the right side. Repeat this drill four laps, make 10 exhalations into the water at the wall as your rest.

Instructions:

Hold one arm attached to your ear and another one to the side. Don't move your arms away.

Blow bubbles and then roll to the side. Don't hold your breath.

Turn your head to take a quick breath. Don't lift your head too high.

ABOUT THIS LESSON

Pattern: 1 Arm Up Reach - Blow - Turn Your Head and Breathe.

Repeat: 4 x 25 yards/meters. Alternating arms each Lap.

Rest: Blow Bubbles 10 Times. Recover your breath.

Kicking. Side glide.

With this drill, you will learn to control your body while taking a breath when swimming freestyle.

Push off the wall with one arm out and another one down and start kicking. Slightly rotate your hips and your shoulders at about 30 to 60° angle. Hold your head down, looking at the bottom of the pool, and keep the shoulder next to your face. Point your thumb up and hold your arm still. Blow bubbles and then rotate your head out to take a quick breath. Then immediately put your face down and blow again.

Kick one lap with the right arm out breathing to the left, then switch the position and do the second lap with the left arm out breathing to the right side. Repeat this drill four laps, make 10 exhalations into the water at the wall as your rest.

Instructions:

1. Hold one arm next to your face and another one to the side. Don't move your arms away.

2. Look at the bottom of the pool and blow bubbles. Don't hold your breath.

3. Keep your legs straight and hips high. Don't bend your legs too much.

4. Turn your head to take a quick breath. Don't lift your head too high.

ABOUT THIS LESSON

Pattern: Blow - Pull and Switch - Breathe.

Repeat: 10 Switches or more.

Rest: As you need.

Stationary Switch Drill.

Let's learn the pull and breath patterns of the Switch Drill.

Stand on the bottom of the pool, bend over, extend one arm out, and attach another to the side of your body.

Follow the pattern: Blow - Pull - Breathe.

Put your face in the water and start blowing bubbles. Switch your arms simultaneously and at the end turn your head out to take a quick breath. Bring your head back and start blowing bubbles.

When switching arms, take the shoulder out of the water first, then your elbow, and then your hand. Enter the water with the fingertips first, then the elbow, and then the shoulder.

Turn your head to take a quick breath, then put your head down and blow bubbles.

Repeat it 10 times or until you get comfortable with the breath pattern.

Instructions:

1. Hold your head down and blow bubbles. Don't hold your breath.

2. Switch your arms pulling the water backward. Don't press the water down.

3. Extend your arms and turn your face to take a breath. Don't lift your head too soon for an earlier breath.

ABOUT THIS LESSON

Pattern: Blow - Pull and Switch - Breathe.

Repeat: 4 x 25 yards/meters.

Rest: Blow Bubbles 10 Times. Recover your breath.

Six Kicks-Switch Drill.

This drill will help you to develop coordination of your breath, arms, legs, and core motion.

Push off the wall in a streamlined position and drop one arm down.

Follow the pattern: Blow - Pull - Breathe.

While kicking, start blowing bubbles. It is very important to kick constantly throughout the drill to stabilize your body. To switch your arms, take the shoulder, elbow, then the hand out of the water. Pull the water backward towards your thigh with another arm. At the end of the push, rotate your body to the other side, turn your head out of the water, take a quick breath, and reach out with your arm. Do six kicks and then switch your arms again breathing to the opposite side.

Repeat this drill 4 laps, breathe out 10 times at the wall as your rest.

Instructions:

1. Hold your head down and blow bubbles. Don't hold your breath.

2. Switch your arms pulling the water backward. Don't press the water down.

3. Constantly kick with almost straight legs on the surface. Don't bend your legs too much and don't stop kicking.

4. Extend your arms and turn your face to take a breath. Don't lift your head too soon for an earlier breath.

ABOUT THIS LESSON

Pattern: Pull and Blow - Pull and Breathe.

Repeat: 10 Pulls breathing to the right + 10 Pulls to the left.

Rest: As you need.

Timing. Freestyle Stationary.

Let’s improve our freestyle by using these timing skills to make the swim more efficient. Our goal is to build the habit of extending both arms during the breath. When pulling freestyle, extend one arm, push back with another, and turn your head to take a breath. This is good timing and position when creating most of the propulsion before the recovery.

Bend over and put your head in the water. Start pulling the water, blowing bubbles when pulling with one arm, and breathing with another arm.

Take your arm out of the water with your shoulder, elbow, then hand and start pulling the water with another arm. Enter the water with your fingers, elbow, then shoulder, and push the water backward turning your head out to take a quick breath.

Do 10 strokes breathing to the right side and then 10 strokes breathing to the left. Take a rest in between if it’s needed.

Instructions:

1. Keep your head still and look at the bottom. Don’t hold your head high.

2. Pull the water backward with your arm. Don’t press the water down.

3. Blow bubbles at the beginning of the pull. Don’t hold your breath.

4. Extend your arm, push the water, and turn your head to breathe. Don’t lift your head too soon for an earlier breath.

ABOUT THIS LESSON

Pattern: Pull and Blow - Pull and Breathe.

Repeat:

Round 1: 4 x 25 yards/meters. Alternating breathing sides each Lap.

Rest 1: Blow Bubbles 10 Times. 10 Stationary strokes. Recover your breath.

Round 2: 4 x 25 yards/meters. Alternating breathing sides each Lap.

Rest 2: Blow Bubbles 10 Times. Recover your breath.

Timing. Freestyle Swim.

Let's make our freestyle effortless, using timing skills from the previous video with a stationary swim.

We will use one breath per cycle pattern to make freestyle smooth and comfortable. Blow bubbles when pulling with one arm and breathe in at the end of pulling with another arm. Exhale well and don't make pauses in the breath pattern.

Kick constantly when swimming freestyle. It doesn’t take too much effort if you do a shallow kick with almost straight legs but it stabilizes your body and improves the balance. When taking a breath, keep one arm extended, relaxed, and attached to your ear. Another arm is at the side of your body. After you put your head down in the water you can start the next pulling motion.

Round 1. Swim four times one lap. At the end of each lap, do 10 exhalations and 10 stationary strokes to work on breathing patterns. You can take a rest to a full recovery at the end.

Round 2. Let's repeat another round of 4 x 1 lap freestyle. At the end of each lap, do 10 exhalations without stationary strokes at the wall as you rest.

Instructions:

1. Keep your head still and look at the bottom. Kick with almost straight legs. Don't bend your legs too much.

2. Pull the water backward with your arm. Don’t press the water down.

3. Blow bubbles at the beginning of the pull. Don’t hold your breath.

4. Stretch your body in a line when taking a breath. Don’t lift your head too soon for an earlier breath.

ABOUT THIS LESSON

Pattern: Stand Up - Tuck In - Throw Your Feet Over.

Repeat: 10 times.

Rest: As you need.

Flip-Turns Introduction.

If you feel comfortable progressing through the course, it is recommended to work on skills such as flip-turns and dives. Otherwise, repeat the swimming set one more time, taking more rest in between laps to a full recovery.

The flip turn or the somersault is the fastest way to change the direction on the wall. It requires good coordination, core control, and breath control. When doing a flip turn you are turning upside down and the water can get into your nose. To stop water from getting in you have to constantly blow bubbles through your nose.

Before we start, let’s do 10 exhales through your nose only into the water, closing your mouth after the inhalation.

Standing Flip-turn.

You have to do a flip-turn in a tucked cannonball position, generating enough momentum to start a somersault, and then assist yourself with your hands.

Stand on the bottom, lean forward, and tuck your head in. Then bend your knees and throw your feet over your head all the way to stand on the bottom of the pool. Remember, when you tuck your head start blowing bubbles right away through your nose to avoid the water from getting in.

Repeat it 10 times, taking enough rest in between to recover your breath.

Instructions:

1. Tuck your chin to your chest. Don't extend your neck.

2. Blow bubbles through your nose. Don't hold your breath.

3. Keep your body tight during the flip. Don't extend your legs out.

ABOUT THIS LESSON

Pattern: Jump - Tuck In - Throw Your Feet Over.

Repeat: 5 - 10 times.

Rest: As you need.

Jumping Flip-turn.

Let’s increase the speed and tempo of somersaults by jumping off the bottom of the pool. Jump off the bottom, lean forward, quickly tuck your head in, and throw your feet over your head. Put your feet on the bottom and stand up. Remember, it is very important to blow bubbles through your nose to not let the water get in.

Do it several times in a row without extra rest. Don’t worry if you feel a little bit lightheaded.

Instructions:

1. Tuck your chin to your chest. Don't extend your neck.

2. Throw your feet over your head. Don't slow down the flip.

Well done! Now you know how to make your freestyle effortless by doing proper timing and the somersault in the water.

Rest well and stay safe!

ABOUT THIS LESSON

1. Exhalations.

Pattern: Breathe In - Face Down - Blow Bubbles.

Repeat: 10 Times or more.

1. Kicking.

Pattern: Hold the Wall - Breathe In - Head Down and Extend - Kick - Blow Bubbles.

Repeat: 10 Times or More.

1. Exhalations.

Pattern: Breathe In - Go to the Bottom - Blow Bubbles - Jump Up.

Repeat: 10 Times or more.

1. Kicking with the board.

Pattern: Hold the Board - Blow Bubbles - Kick - Breathe In.

Repeat: 2 Laps Non-Stop (50 yards or meters).

1. Catch-Up Drill with the Board.

Pattern: Blow - Pull - Breathe. Alternating arms.

Repeat: 2 Laps Non-Stop (50 yards or meters).

1. Catch-Up Drill.

Pattern: Blow - Pull - Breathe. Alternating arms.

Repeat: 2 Laps Non-Stop (50 yards or meters).

Rest: Blow Bubbles 10 Times. Recover your breath.

You already know how to swim freestyle. Today we will learn how to do a proper turn on the wall. It’s a somersault, which is the fastest way to change direction and prepare your body to push off the wall.

Then, we are going to learn how to dive off the block.

Warm-up.

Let’s start the warm-up with breath control exercises.

1. Get in the pool and do 10 exhalations into the water. Put your face down and blow a lot of bubbles by squeezing your abdominal muscles. When lifting your head, take a short inhale without effort.

2. Continue with 10 more exhalations holding the wall, with kicking. The work of your legs should be very little, just enough to support your body and legs on the surface. Keep your focus on a strong exhalation and a very light inhalation.

3. Do 10 times bobbing from the bottom of the pool, with a strong exhalation underwater and taking a quick breath above the water.

4. Keeping this breathing pattern, kick 2 laps without a stop, holding the board with both hands. When blowing bubbles put your head inside your shoulders, relax your neck, and look at the bottom of the pool.

5. Catch up drill with the board 2 laps. Hold the board with both hands and put your head inside, looking at the bottom of the pool. Start kicking and blowing bubbles. Pool the water with one arm down towards your thigh and take a breath to the side when your arm is fully extended. Pull the water alternating your arms, catching the board in front of you.

6. Catch up drill without the board 2 laps. When doing this drill, extend your arms out in a parallel position. Blow bubbles at first when reaching out and then start the next pulling motion. Go across the pool alternating your arms.

Now you’re ready for a swim set.

ABOUT THIS LESSON

Pattern: Pull and Blow - Pull and Breathe.

Repeat:

Round 1:

10 Stationary strokes breathing to the right only.

4 x 25 yards/meters. Breathing to the right only.

Rest 1: Blow Bubbles 10 Times. Recover your breath.

Round 2:

10 Stationary strokes breathing to the left only.

4 x 25 yards/meters. Breathing to the left only.

Rest 2: Blow Bubbles 10 Times. Recover your breath.

Round 3:

13 Stationary strokes breathing every 3 strokes alternating sides.

4 x 25 yards/meters. Breathing every 3 strokes.

Rest 3: Blow Bubbles 10 Times. Recover your breath.

Swimming Set. Breathing patterns.

1. Breathing to the right. Start with 10 stationary strokes, breathing to the right and exhaling when pulling with the left arm. Then, swim Freestyle four times one lap, breathing to the right side only. Keep the focus on blowing bubbles when pulling with your left arm. Do 10 exhalations at the wall as your rest to continue improving your breath control. Take enough rest to recover your breath.

2. Breathing to the left. Start with 10 stationary strokes, breathing to the left and exhaling when pulling with the right arm. Then, swim freestyle four times one lap. Keep your focus on blowing bubbles when pulling with your right arm. Do 10 exhalations at the wall as you rest. Take enough rest to recover your breath.

3. Alternating breathing. This time we will breathe every three strokes alternating sides of breathing. Pull with your right arm and turn your head to the side to take a breath. Then continue with 2 more pulls and take a breath on a third stroke to the left side. You have to blow bubbles when pulling for two strokes, alternating breathing sides.

Do 15 stationary strokes to practice this pattern, breathing every 3 strokes and blowing bubbles well. Now, let’s swim freestyle four times one lap, breathing every 3 strokes. Do 10 exhalations at the wall as you rest.

ABOUT THIS LESSON

1. Standing Flip-turns.

Pattern: Stand Up - Tuck In - Throw Your Feet Over.

Repeat: 5 times.

Rest: As you need.

2. Jumping Flip-turn.

Pattern: Jump - Tuck In - Throw Your Feet Over.

Repeat: 5 times non-stop.

Rest: As you need.

Before we learn how to do flip-turns on the wall, let's repeat standing somersaults as we did in the previous lesson.

Standing Flip-turns.

You have to do a flip turn in a tucked cannonball position, generating enough momentum to start a somersault, and then assist yourself with your hands.

Standing on the bottom, start a somersault by tucking your head in and leaning your body forward. Then bend your knees and throw your feet over your head all the way to stand on the bottom of the pool. Remember, you have to start blowing bubbles right away when you tuck your head in to avoid the water from getting in your nose. Repeat this five times, taking enough rest in between to recover your breath.

Jumping Flip-turn.

Let’s increase the tempo of somersaults by jumping off of the bottom of the pool. Put your arms up and reach. Jump off of the bottom, quickly tuck your head in, throw your feet over your head and stand up on the bottom. Now, let’s do it five times in a row without extra rest. It is very important to blow bubbles through your nose to not let the water get in.

ABOUT THIS LESSON

Pattern: Kick - Pull and Tuck In - Throw Your Feet Over.

Repeat: 5 - 10 times.

Rest: As you need.

Kicking into the Flip.

Let’s learn the dynamic of the horizontal flip-turn. Standing on the bottom of the pool, lean forward, push off and reach. Do 5 to 10 kicks, holding your head inside and arms straight. Pull the water back with both arms and do a quick somersault.

Tuck your chin to your chest, blow bubbles through your nose and quickly throw your feet over your head. Put your feet on the bottom and stand up as fast as you can. Repeat it 10 times, taking enough rest in between to recover your breath.

Instructions:

1. Tuck your chin to your chest. Don't extend your neck.

2. Blow bubbles through your nose. Don't hold your breath.

3. Keep your body tight during the flip. Don't extend your legs out.

4. Throw your feet over your head. Don't slow down the flip.

ABOUT THIS LESSON

Pattern: Kick - Tuck In - Throw Your Feet Over - Push Off.

Repeat: 5 times.

Rest: As you need.

Flip-turn holding the wall.

This drill will help you to keep your body very tight when doing a flip turn.

Put your hands on the wall, head inside, and start kicking into the wall. Tuck your head in and bend. Throw your feet over your head quickly and put them on the wall. Put your hands together, push off the wall into the streamline on your back on the surface. Remember, blow bubbles through your nose when starting a somersault. Repeat this drill five times, taking enough rest in between to recover your breath.

Instructions:

1. Tuck your chin to your chest. Don't extend your neck.

2. Blow bubbles through your nose. Don't hold your breath.

3. Keep your body tight during the flip. Don't extend your legs out.

4. Throw your feet over your head. Don't slow down the flip.

5. Put your arms together to push off. Don't open your arms.

ABOUT THIS LESSON

Pattern: Kick - Tuck In - Throw Your Feet Over - Push Off - Rotate.

Repeat: 5 times.

Rest: As you need.

Wall flip-turn. Rotation to the stomach.

Let's do the same drill as in the previous skill but with rotation to the stomach. Put your hands on the wall, head inside, and start kicking into the wall. Flip and push off the wall keeping your arms together and rotate to the stomach. Try to glide farther every time you go. Repeat it 5 times, taking enough rest in between to recover your breath.

Instructions:

Tuck your chin to your chest. Don't extend your neck.

Blow bubbles through your nose. Don't hold your breath.

Keep your body tight during the flip. Don't extend your legs out.

Throw your feet over your head. Don't slow down the flip.

Put your arms together to push off. Don't open your arms.

Rotate to the stomach after the push-off. Don't twist

ABOUT THIS LESSON

Pattern: Kick - Tuck In - Throw Your Feet Over - Push Off - Swim.

Repeat: 5 times.

Rest: As you need.

Wall flip-turn and swim.

Let’s do the same drill again as the previous skill. This time rotate to the stomach, kick and swim. Put your hands on the wall, head inside, and start kicking into the wall. Flip and push off the wall. Keep your body in a streamlined position when kicking and rotating to the stomach. Then do 4 strokes after the streamline controlling your breath. Blow bubbles well before the first stroke. Repeat it 5 times, taking enough rest in between to recover your breath.

Instructions:

Tuck your chin to your chest. Don't extend your neck.

Blow bubbles through your nose. Don't hold your breath.

Keep your body tight during the flip. Don't extend your legs out.

Throw your feet over your head. Don't slow down the flip.

Put your arms together to push off. Don't open your arms.

Rotate to the stomach after the push-off. Don't twist on the wall.

Reach and blow after the streamline. Don't lift your head too soon for an earlier breath.

ABOUT THIS LESSON

Pattern: Swim - Tuck In - Throw Your Feet Over - Push Off - Swim.

Repeat: 5 times.

Rest: As you need.

Swim and flip-turn.

It is very important to master breath control when doing the drill. Follow a breathing pattern, blowing when pulling with one arm and breathing when pulling with another arm. In such a way that you take a breath on the last stroke before the flip. Take a breath, flip immediately, and blow bubbles through your nose.

Stand approximately 5 yards or meters away from the wall, facing the wall. Push off the bottom and swim freestyle to the wall. Breathe comfortably, alternating exhale and inhale. Take a breath with the last stroke into the wall. Tuck your head in and bend. Flip, put your feet on the wall, and push off into the streamline. Start kicking, blow bubbles, then pull and breathe. Make several strokes and stop. Repeat this drill five times taking enough rest in between.

Instructions:

Control your breath approaching the wall. Don't hold your breath.

Tuck your chin to your chest. Don’t lift your head in front of the wall.

Make a fast flip. Don’t hesitate on the wall.

Reach and blow after the streamline. Don't lift your head too soon for an earlier breath.

ABOUT THIS LESSON

Pattern: Swim - Tuck In - Throw Your Feet Over - Push Off - Swim.

Repeat: 4 x 50 yards/meters (2 laps).

Rest: As you need.

Swimming freestyle with flip-turn.

Swimming Freestyle must be always with flip turns on the wall. We are going to practice the same skill as before.

Let’s swim two laps nonstop with a flip turn. It is very important to control your breath to be comfortable when you get to the wall. Focus on a very strong exhalation when swimming. When you reach the wall, do not hesitate and start the flip turn. Push off into the streamline and start blowing bubbles before you take your first breath out of the wall. Then continue swimming, maintaining your breathing pattern. Let’s repeat it three more times so you get more comfortable doing that. Take enough rest in between to recover your breath.

Instructions:

Control your breath approaching the wall. Don't hold your breath.

Tuck your chin to your chest. Don’t lift your head in front of the wall.

Make a fast flip. Don’t hesitate on the wall.

Reach and blow after the streamline. Don't lift your head too soon for an earlier breath.

ABOUT THIS LESSON

Pattern: Sit - Arms Straight - Slide In.

Repeat: 2 - 5 times.

Rest: As you need.

Remember, You can dive into the pool only if it’s safe and deep enough. A dive means proper entry into the water that will give you a lot of momentum and speed before swimming. When diving you have to keep a tight streamlined position and enter the water at about 30 degrees angle.

Before diving from the block, let’s practice on the entry position of your body from the deck. It is very simple to develop control of your streamline from sitting to kneeling to standing position.

Sitting dive.

Sit on the edge of the pool with arms up, put your shoulders behind your ears, hands together, and bend over reaching forward. Simply slide into the water, extending your legs and pointing your toes out. When extending, tighten your core and your legs together. When entering the water, try to glide as far as you can while holding your breath. Repeat this drill until you feel comfortable doing that.

Instructions:

Keep your arms straight and together. Don’t open your arms.

Keep your arms behind your ears. Don’t lift your head.

Extend your legs in the streamline. Don’t bend your legs.

ABOUT THIS LESSON

Pattern: 1 Knee Down - Arms Straight - Slide In.

Repeat: 2 - 5 times.

Rest: As you need.

Kneeling dive.

Get on your knee with arms up, put your hands together, shoulders behind your ears. Bend over and put your chest on your hip, keeping your arms straight.

Simply slide into the water, extending your legs and pointing your toes out. This drill is no different from the previous one except for the higher body position. And the goal is to keep your body tight in a streamlined position when entering the water. Repeat this drill as many times as you need to get comfortable with it.

Instructions:

Keep your arms straight and together. Don’t open your arms.

Keep your arms behind your ears. Don’t lift your head.

Extend your legs in the streamline. Don’t bend your legs.

ABOUT THIS LESSON

Pattern: Stand Up and Bend - Arms Straight - Slide In.

Repeat: 2 - 5 times.

Rest: As you need.

Standing dive.

With a higher standing position above the water, keeping the core tight is crucial. Put your hands together and hold your shoulders behind your ears. Bend over and bend your knees slightly. Hold on to the edge of the pool with your toes. Push off the edge of the pool, tighten your core, and extend your legs quickly, pointing your toes out.

Hold the streamline position and try to glide as far as you can, holding your breath. Repeat this drill as many times as you need to get comfortable with it.

Instructions:

Keep your arms straight and together. Don’t open your arms.

Keep your arms behind your ears. Don’t lift your head.

Extend your legs in the streamline. Don’t bend your legs.

ABOUT THIS LESSON

Pattern: Bend on the Block - Arms Straight - Slide In.

Repeat: 2 - 5 times.

Rest: As you need.

Dive off the block.

It is the same position as before but on the block. Step up in the straddle position with one leg in front of the block and the other is on the back on your toes. With the front foot grab the edge of the block with your toes.

Bend over, push off the block, extend your body in a tight streamline. Keeping your core tight will make a great acceleration when you enter the water. Maintain the tight streamline position and hold your breath. Try to glide as far as you can. Repeat this grill as many times as you need to get comfortable with it.

Instructions:

Keep your arms straight and together. Don’t open your arms.

Keep your arms behind your ears. Don’t lift your head.

Extend your legs in the streamline. Don’t bend your legs.

ABOUT THIS LESSON

Pattern: Bend on the Block - Arms Down - Slide In.

Repeat: 2 - 5 times.

Rest: As you need.

Diving, track position.

Let’s do it as competitive swimmers do. Bend over and put your hands in the middle on the edge of the block. Take the so-called track position. To dive out you have to extend your head, arms, and legs into the streamline, pushing off the block. Tighten your core immediately upon the extension. When entering the water you have to keep a tight streamline, then hold your breath and glide as far as you can. Repeat this drill several times or until you get comfortable in doing that.

ABOUT THIS LESSON

Pattern: Bend on the Block - Arms Down - Dive-In - Swim.

Repeat: 50 yards/meters (2 laps).

Rest: As you need.

Dive and freestyle swim.

To finish up today’s lesson we will do two laps off the block freestyle swim with the flip turn.

Step up on the block and I bend over. Dive in the tight streamlined position. Blow bubbles before your first stroke. Maintain proper breath control on the first lap to the wall. Breathe out well when pulling with one arm and breathe in when pulling with another arm. Hold your legs together and maintain a kicking rhythm.

On the last stroke into the wall take a breath and make a flip turn. Push off in a tight streamlined position.

Do a strong exhalation before taking your first breath out of the wall. Finish the second lap, keeping a focus on breath control.

Well done! Today you have learned how to do flip turns, dives, and do it all together when swimming. Rest well and stay safe!

ABOUT THIS LESSON

1. Exhalations.

Pattern: Breathe In - Face Down - Blow Bubbles.

Repeat: 10 Times or more.

1. Kicking.

Pattern: Hold the Wall - Breathe In - Head Down and Extend - Kick - Blow Bubbles.

Repeat: 10 Times or More.

1. Exhalations.

Pattern: Breathe In - Go to the Bottom - Blow Bubbles - Jump Up.

Repeat: 10 Times or more.

1. Jumping Flip-Turn.

Pattern: Jump - Tuck In - Throw Your Feet Over.

Repeat: 5 - 10 times.

1. Kicking with the board.

Pattern: Hold the Board - Blow Bubbles - Kick - Breathe In.

Repeat: 2 Laps Non-Stop (50 yards or meters).

1. Catch-Up Drill.

Pattern: Blow - Pull - Breathe. Alternating arms.

Repeat: 2 Laps Non-Stop (50 yards or meters).

1. Six Kicks-Switch.

Pattern: Blow - Pull and Switch - Breathe.

Repeat: 2 Laps Non-Stop (50 yards or meters).

1. Freestyle swim.

Pattern: Pull and Blow - Pull and Breathe.

Repeat: 4 x 25 yards/meters.

1. Freestyle swim with flup-turn.

Pattern: Swim - Tuck In - Throw Your Feet Over - Push Off - Swim.

Repeat: 4 x 50 yards/meters (2 laps).

1. Freestyle swim.

Pattern: Pull and Blow - Pull and Breathe.

Repeat: 100 yards/meters non-stop. Any turn.

1. Diving off the block.

Pattern: Bend on the Block - Arms Down - Slide In.

Repeat: 4 times.

Rest: As you need.

It has been a busy week and we have learned a lot of new skills. Today we will conclude our course by performing 100 yards/meters freestyle off the block with three flip turns and the goal is to swim it under two minutes.

During the warm-up, if you need more instructions on each skill follow the link to the video.

Warm-up. Let's start with breath control exercises.

1. Exhalations. Do 10 exhalations into the water. Put your face down and blow a lot of bubbles by squeezing your abdominal muscles. When lifting your head, take a short inhale without effort.

2. Kicking holding the wall. Continue with 10 more exhalations holding the wall and kicking.do a shallow kick, just enough to support your body and legs on the surface. Keep your focus on a strong exhalation and a very light inhalation.

3. Bobbing. Let's do 10 Bobs off the bottom of the pool with a strong exhalation underwater and a quick breath above the water.

4. Jumping flip-turn. Then, do 10 jumps off the bottom of the pool with flip turns. Push off as strong as you can lean forward quickly and throw your feet over your head. put your legs on the bottom as quickly as you can. You can take a break in between each jump.

5. Kicking with the board. Take the board and do four times one lap kicking. Keep your head always inside your shoulders doing a long and strong exhale, lift your head briefly to take a short inhale. Do five breaths at the wall as your rest.

6. Catch up drill without the board 2 laps. When doing this drill, extend your arms out in a parallel position. Follow the pattern Blow - Pull - Breathe. Reach out well when blowing bubbles. Breathe at the end of each pull.

7. Six Kicks-Switch Drill 2 laps. Work on the hip and shoulder rotation. Follow the pattern Blow - Pull - Breathe. Reach out with a stabilizing kick and blow bubbles. Switch your arms, immediately roll over and take a quick breath. Then simply slide forward and blow bubbles, doing 6 kicks.

8. Swimming. Do 4 times one lap, breathing to your comfortable side. Remember to work on your breath control, exhaling when pulling with one arm and inhaling when pulling with another one. For your rest, do 10 exhalations at the wall.

9. Swimming with a flip-turn. Do 4 times 2 laps to work on your flip turns. Swim freestyle into the wall. Take a breath on the last stroke and do a flip turn and push off the wall into the tight streamline. Swim, focusing on breath control, blowing bubbles well when pulling with one arm, and taking a breath when pulling with another arm. Push off into the streamline. Blow bubbles before taking your first breath. For your rest, do 10 exhalations at the wall.

10. Let’s swim 4 laps nonstop. You can try doing it with flip turns. However, you can do it with an open turn. Make sure that you always exhale well the entire swim. It will help you to complete it without exhaustion.

11. Diving off the block. Let’s do 4 dives off the block to work on the streamline. Step up on the block and bend over. Dive in, hold your body tight on the entry and glide as far as you can. Get back to the block and repeat.

Now you are ready for the big test. You’re going to perform 100 freestyle none-stop off the block, doing three flip-turns.

Take your mark. Go!

Congratulations on your accomplishment!

I am happy to announce that this course will be updated with all four competitive strokes. So you will have an opportunity to learn how to swim backstroke, breaststroke, and butterfly in just two days.

Later we will introduce a swim course where you can train for different goals such as improving general health, weight management, fitness, and competitive swimming.

Stay tuned and wait for an update!