L4: 3 times, streamline with no kick, then do 1x (11, Eat, and 11), then 1x (BR kick in position 11).
Eat and breathe.
We’re looking for swimmers to follow the choreography, not the “swim” yet. That will come with time and exposure.
Start with a strict 11, Eat & Breathe, 11 format until their kick provides all propulsion. Then refine the arms.
Testable goal:
Swim breaststroke for one excellent stroke following the specific sequence of “dance” moves. Do it three times to demonstrate mastery.
Bonus Goals:
- Breath on “eat.”
- A breaststroke kick that noticeably shoots the swimmer forward.
- Relaxed posture and understanding that to go fast, you must glide.
Activities to achieve this goal:
3 x SL + 2x(11, Eat, 11, Glide for 2 seconds)
No kicking, no breathing. This is the MOTION of Breaststroke arms.
Streamline underwater, do the arms at the surface.
3 x SL + 1 BR
1 x 11,E&Breathe, 11 + 1 BR K and glide
Streamline with no kick. Do the arms first, with a breath.
As the arms shoot forward back to 11, initiate the kick.
Snap feet together, and hold in 11 for a long glide.
Move over, return, and repeat.
3 x SL with 2 BR kicks underwater
Streamline underwater with nothing, then while still streamline and still underwater, do 2 breaststroke kicks to torpedo self forward.
3 x SL + 1 BR arm (11, Eat & Breath, 11) + 2 BR K (long glide underwater)
Streamline with no kick.
At the surface do the arms with a breath. 11, Eat and breathe, 11. Avoid chicken wings, or hands pushing water past shoulders down to belly.
Get underwater again in position 11.
Do 2 BR kicks one after another underwater.
Feel how kick launches body forward.
4 x 25: Position 11 with 11, Eat & Breathe, 11.
Flutter kicks on belly, whenever you need to breath go from 11 into “eat” then back down into 11 again.
Challenges to achieve this goal:
Challenges are like games but with less moving parts and quicker.
Challenge:
Swim BR on your back, underwater from T to the Flags.
Challenge:
Float on BK and change direction (orientation) only using BR Kicks.
Challenge:
Without bending your legs at the start, push off the wall ONLY using your feet and toes.
With NO U.B.P. get to 1/2 way with only 3 complete BR strokes.
Final Test:
Three times in a row, push off the wall in streamline and do the breaststroke arms, the breaststroke kick, then hold a glide in 11.
- Long glide
- Legal kick
- Arms happen first.
- Kick provides forward movement.
- Arms follow the strict 11, Eat, 11 movement (no chicken wing elbows).