1. This Is A Direct Excerpt From The Survival Fitness Training Manual
10.00 Swimming
The best swimming strokes to know for use in survival are dog paddle, breaststroke,
sidestroke, elementary backstroke and freestyle (front crawl).
10.10 Getting Used To Water
Do these exercises in shallow water.
10.11 Enjoy Water
Sit on the pool edge with your legs dangling in the water. Move them back and forth
and enjoy the water flowing around your legs. Splash your face. Walk around in the
water.
10.12 Submerge Your Head
Hold your breath and crouch down until your head is under water. When you need to
breathe, stand up.
Bob up and down in the water. Submerge your head with each bob down.
10.13 Blowing Bubbles
Hold your breathe and crouch down so that your mouth is below the water surface but
your nose is not. Slowly exhale through your mouth, blowing bubbles in the water.
Crouch lower so that only your eyes are not submerged. Now blow bubbles through
your nose and mouth.
Lastly, put your whole head underwater and blow bubbles.
10.14 Floating
Mushroom Float
Hold your breath and curl up by drawing your knees to your chest. Hold onto your
knees or ankles and float.
Horizontal Glide
Hold your breathe and push off the wall with your legs. Extend your arms forward at
the same time. Extend your body to get as horizontal as you can. Your head is in line
with your trunk. Exhale as you glide.
2. 10.20 Basics
10.21 Flutter Kick
Grab the edge of the pool, arms extended. Alternately kick up and down with your legs,
toes pointed. Kick from the hips. Relaxed and compact. Get your body straight and
horizontal. Put your head in the water in line with your body. Get to the point where
you only hold onto the edge with your finger tips, then release your hold. If your hips
and legs drop, increase the downward pressure on your head and chest.
Hold a kick-board with extended arms in front of you. Flutter kick. Lift your head to
breathe in then put it back into the water to breathe out.
Finally, do it without the kick board.
10.22 Breaststroke Kick
Standing Individual Leg Kick
Stand upright with both feet close together and arms at your sides. Do the following
with one leg.
Recovery: Flex your foot towards your shin (dorsiflexion) and bring your heel towards
your buttocks.
Catch: When your foot is close to your buttocks, raise your leg sideways while keeping
your knee bent and your foot in dorsiflexion.
Out-sweep: When you have raised your leg about 45°, extend your leg and point your
foot/toes (plantarflexion). Keep your leg lifted sideways.
3. In-sweep: Bring your leg back into the initial position at the end of the leg extension.
Practice until it is a fluid motion.
Breaststroke Kick On A Chair
Sit towards the front of the chair and grab the sides for support. Extend your legs
forward, lifting them about 5 inches above the ground. Point your feet and do the kick
with both feet simultaneously.
Breaststroke Kick On The Floor
Lie on your stomach with your arms comfortably in front of you. Practice the kick.
Breaststroke Kick On Pool Edge
Lie on the edge of the pool with your upper body resting on the wall and your legs in
the water. Practice the kick.
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