In Intermediate-Advanced and Advanced Swimmers:

These are: National Level Green & BlueVIA Level Yellow, Yellow-Green, & GreenARC Level IV & VYMCA Level Minnow, Fish, & Flying Fish

Breast Stroke Drills:Heel Touches (legs): • touch heels during the up phase• hands at sides• flexed ankles• breathing normalUpside-Down Whip Kick (Legs): • on back• arms streamlined• whip kick• knees may not break the surface of the waterStrapped Legs: • strap around quads, just above the knees• Practice whip kick or “round” legs

Breast Stroke-Elementary Back Stroke Combination

3 Breast StrokesLateral Roll3 Elementary Back StrokesLateral rollRepeat*Breathing is only when performing Elementary Back Stroke

Breast Stroke Drills:Ladder: – hold breath the entire time – 1 stroke-stop– 2 strokes-stop– 3 strokes-stop– 4 strokes-stop– 5 strokes-stop– 4 strokes-stop– 3 strokes-stop– 2 strokes-stop– 1 stroke-stop

Breast Stroke Drills:Dolphin Body ~ breast stroke arms

Elementary Back Stroke• Hold one (1) Pull buoy in each hand.• Perform whip kick on back.

Front Crawl:Freestyle Lateral Breathing: *Freestyle drill to isolate the breathing action and practice control of the

body and head position. ~Body position is 45° angle on the side ~Shoulder, elbow, & hip should be breaking the surface of the water~Body should lift to highest position possible ~Push off the wall with one arm extended and the other on your side~Head should be "glued" to the arm that is in the water ~Begin flutter kicking while on your side ~Roll body towards water, while bringing your arm over your head; face goes

into water; look down at bottom of pool; back of head barely breaking surface

~Hold breath for 3 seconds, then blow bubbles ~Keep your ear on your shoulder; rotate back to your side; get a breath ~Rotate body back so your face is in the water and you are looking at the

bottom of the pool ~Repeat

Front Crawl:4 Front Crawl-4 Back Stroke: • Perform 4 front crawl strokes• Lateral Roll• Perform 4 back strokes

Breath HoldsBreathing drills are designed to help a swimmer achieve the

most from their breathing techniques while swimming.

Breathing drills can help a swimmer to develop a technique of breathing that can improve their swimming endurance and allow them perform better.

When a swimmer learns to breathe properly, they can hold their breath longer and be able to swim further without having to come up for air.

Breathing drills should be performed with training fins. Once the swimmer is comfortable with the drills, the swimmer can remove the training fins and focus on their technique without them.

Breath Holds3-5-7 Drill: • Utilize the pool buoy. • It provides the opportunity to do: – a length breathing every three strokes– a length breathing every five strokes– a length breathing every seven.

• This is working on: – your aerobic thresholds –pushing those limits to help your body

maximize it's use of the oxygen you are taking in with every breath.

Breath HoldsBreaths per Length Drill:Instructor gives the student the max number of breaths allowed to be taken for

each length.Student chooses when to take their breath (s).Stroke # of Breaths allowed to be taken length (or distance)Freestyle Breath Hold (3) 25m Freestyle Breath Hold (2) 25m Freestyle Breath Hold (1) 25m Freestyle Breath Hold (0) 25m Breast Stroke Breath Hold (3) 25m Breast Stroke Breath Hold (2) 25m Breast Stroke Breath Hold (1) 25m Breast Stroke Breath Hold (0) 25m Butterfly Breath Hold (3) 25m Butterfly Breath Hold (2) 25m Butterfly Breath Hold (1) 25m Butterfly Breath Hold (0) 25m

Competition Diving Activity• Divide swimmers into pairs, placing together swimmers of

near-equal kicking ability. • Swimmers go to middle of the pool and face each other

standing roughly six feet apart. • A kick board is placed between the swimmers and both

grab, with arms extended, the near end of the board. • At the starting signal, both swimmers begin kicking at top

speed. • The objective is to move yourself forward or to push your

partner backwards. • Kick for 30 seconds, rest for 30 seconds. • Do ten times. • After each 30-second interval (kick), return to middle of

pool, or reverse positions. • For variety, change style of kick - both swimmers should

do the same kick.

Resistance Pulling Activity• Swimmers should be placed in pairs. • Both swimmers place a pull buoy between their

legs. • Swimmer A pushes off the wall easily and

Swimmer B grabs ankles of "A." • Swimmer A will "pull" Swimmer B a length of the

pool. • Swimmer A strokes freestyle for a length while

"B" is simply pulled along. • Change positions after a length. • Continue for 10 minutes.