Kicking On Your Side

Learning Objectives: A smooth, consistent kick that allows you to rotate your hips and stay balanced on each side.


Swimming On Your Side

Learning Objectives: Becoming balanced on your sides & Implementing the high elbow recovery


Hip Rotation

Learning Objectives: This drill will help you to feel how you use your feet to rotate your hips.


Hand Entry and Pull

Learning Objectives: Proper hand entry. Hand extension. High elbow pull.


Putting it together

Learning Objectives: The ability to apply what you have learned in lessons 1-4 and execute a smoother, more efficient freestyle.


Accompanying Guide

Guidelines for practices: Distances are in yards or meters. The point of the practices isn’t to get totally out of breath. Take enough rest so that you can do each drill properly.