Freestyle with kick and side breathing.

Focus on turning the head to the side and getting the arms over the water.

Testable goal:

Swimmer is able to swim front crawl without support long enough to demonstrate basic competency with arms starting in position 11 and doing a doggy-paddle free pull with over the water recovery. Breathing must be demonstrated without hesitation to the side.

Arms should reach forward in position 11 mostly. Catch-up drill swimming is okay. Breathing should not include lifting the head up, or forward.

Bonus Goals:

  • Strong kick throughout.
  • High elbow recovery (above the water part).
  • Bilateral (both sides) breathing.

Activities to achieve this goal:

Turn your head to the side, chin above shoulder

Only move the head. Get in habit of looking to the side, then forward without lifting head.

Stand in shallow enough water so your back and head are flat at the surface.

Do no go so deep feet float away from the floor.

Stand comfortably with face in the water.

Best is to have the head aiming directly at the bottom of the pool.

Twist the head to the side.

Breathe in, and immediately rotate head down again. Avoid any motion with the back or neck to lift head up.

Keep 1 eye in water and corner of lips.

Inhale one deep breath, aiming face to the side. Keep feet planted on the ground.

Twist face down to aim back at the floor. Avoid lifting the head or back.

 

3 x SL + 5 FREE + 1 breath

Strong freestyle kick throughout.
Focus on arms reaching to 11, head aiming straight down, and power with each stroke.

Must breathe 1 time on stroke 2, 3, or 4. No breathing on 1 or 5.

Head lead balance with rotation

Can be done on front and on back.

Goals:

Keep body in soldier position. Hands near the hips. Head still and stable either looking down or up depending on if on back or belly.

To breathe when doing face down, rotate head to ceiling with shoulder rotating up.

3 x SL + 3 FR + lay on side one arm in 11, face down and float with 10 kicks.

Goal is laying on the side. Avoid belly laying. Most swimmers will get confused with the arm raised forward and will put it in the air and look up. Goal is looking down, nose in armpit. “Smell your sticky armpits.”

Challenges to achieve this goal:

Challenges are like games but with less moving parts and quicker.

Challenge:
Lay on your side and paddle your arm like a canoe, not pushing past your hips. Get to 1/2 way without hitting a lane line or wall.

Challenge:
Kick on your side to 1/2 way, with bottom arm in position 11. Keep head aimed at the ceiling; do not fall off your side (onto your belly or back).

Challenge:
Put 1/2 of your face in the water. 1 eye, 1 nostril, 1 ear, and 1/2 of your mouth and take 5 breaths.

Final Test: Swim freestyle (front crawl) with repeated side breathing for a minimum of 8 meters without interruption.