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Kicking On Your Side

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

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Swimming On Your Side

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


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Hip Rotation

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

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Hand Entry and Pull

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


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Putting it together

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

QuickStart-Guide

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.