3. One arm butterfly stroke
Underwater recovery drill
Butterfly kick on side
Butterfly scull drill
Butterfly kick on back
Drills
On stomach
Both arms are brought
forward at the same time
Recover underneath body
Head is lifted for breath right
before arm stroke
Kick: both legs together kick
down and up at same time
Basic Stroke
Butterfly
4. One arm stroke
Tick tock drill: hands at
side rotating just shoulders
Streamline kick on back
6 kick slide: take 6 kicks
per stroke
Double arm backstroke
Drills
On back
One arm is brought up above your
head at a time than brought down
the side of your body to pull you
Pinky enters water first
Chin, belly, and waist are up on
surface of water
Rotate hips and shoulders, while
head is still
Kick: regular freestyle kick
Basic Stroke
Backstroke
5. One pull, two kicks
Breastroke pull, butterfly kick
Breastroke pull, freestyle kick
with head up
Breastroke kick on your back
Head drop drill: breastroke
kick, hands out no pull
Drills
On stomach
You scoop water with hands
then kick then reach forward
with hands, then repeat
Kick: heals to bottom, kick out
and around, do not point feet,
keep them flat to push against
water
Breathing: scoop, head up,
reach, head down eyes to
bottom
Basic Stroke
Breastroke
6. One arm stroke
6 kick slide: six kicks per
stroke
Polo drill: head up freestyle
Kicking on your side
Scull drill: head up, move
hands back and forth,
sculling water, pulling you
forward
Drills
On stomach
Reach out with one arm and
pull yourself forward. One
arm is pulling you at a time.
Rotate from side to side
Kick: freestyle kick, one foot
up then other down, then
switch and repeat
Breathing: heads is down,
breath side to side
Basic Stroke
Freestyle
7. • “Swimming is a healthy activity that can be continued for a
lifetime. Swimming works practically all of the muscles in the body.
Regular swimming builds endurance, muscle strength and cardio-
vascular fitness.”
Michael Phelps:
The best swimmer in
history.
