Level 1.1 Freestyle Drill Sequence

The Focal Points can be organized in order of priority according to region of the body:

Path - FP Body Part Inventory

When working on memorizing the Focal Points for each drill, you can remember this order to the checklist:

  1. Head and Spine
  2. Arms
  3. Legs

Balance-Comfort Sequence

Drill: Superman Glide

  • Weightless Head
  • Laser Lead Spine (engage the core muscles!)
  • Tighten Belt
  • Relax! (Turn off all muscles that can be turned off)
  • Arms On Wide Track (shoulder width)
  • Hands On Target
  • Elbows Pointed Outward
  • Legs Hidden Behind (streamline)

Additional Instructions:

  • Push into surface glide; spend no time underwater.
  • At first do repetitions with no kick to glide for 3 to 4 seconds only. That is enough.
  • If more time to concentrate is desired, use gentle vertical flutter kick to just keep legs up (forward movement is not necessary).
  • Stop and stand for breath, to regain momentum, or if toes touch bottom.

Recovery-Stability Sequence

Drill: Superman Position with Single Arm Movement

  • Hold The ‘Pilates Ball’
  • Elbow Circles
  • Swing Elbows Wide (from hip to ear)
  • Lazy Forearm
  • Drag The Fingers (behind the elbow)

Additional Instructions:

  • Push up to the surface and glide; spend no time underwater.
  • No breathing. Stand to breathe.
  • Elbow will be at the surface, the forearm will remain underwater completely.

Alignment-Streamline Sequence

Drill: Superman Glide to Skate Position

  • Weightless Head
  • Laser Lead Spine
  • Rotate on Laser Lead Spine
  • Rotate to Low Angle (less than 45 degress)
  • Back Hand Deep in Pocket
  • Lead Arm on Track
  • Legs Hidden Behind

Additional Instructions:

  • Push up to the surface and glide; spend no time underwater.
  • Start in Superman, 2 seconds to check position, then switch to Skate.
  • At first do repetitions with no kick to glide for 3 to 4 seconds only. That is enough.
  • If more time to concentrate is desired, use gentle vertical flutter kick to just keep legs up (forward movement is not necessary).
  • Use a gentle, vertical flutter kick (a horizontal kick means you are using legs to hold angle, rather than core muscles).
  • Stand and restart when you can’t maintain momentum with an ‘unruffled’ kick.

Drill: Swing Skate

  • Elbow Circles
  • Swing Elbows Wide (from hip to ear)
  • Lazy Forearm
  • Drag The Fingers (behind the elbow)
  • Ear Hop
  • Mail Slot Entry

Additional Instructions:

  • Start in Skate Position LEFT side.
  • Push up to the surface and glide; spend no time underwater.
  • Swing 3 to 5 times on one side. Stop, breathe. Then start on RIGHT side.
  • No breathing. Stand to breathe.
  • On swing the elbow will just touch the surface, the forearm will remain underwater completely.

Drill: Swing Switch

  • [Use Focal Points above] and
  • Spear straight to Target

Additional Instructions:

  • Start in Skate Position LEFT side.
  • Push up to the surface and glide; spend no time underwater.
  • Swing arm 1 time, the PAUSE for 3 seconds in Mailslot Pose.
  • Then switch carefully to perfect Skate on RIGHT side.
  • No breathing. Stop and Stand to breathe.
  • On swing the elbow will just touch the surface, the forearm will remain underwater completely.

Rhythmic Breathing

You will build the skills in this order:

  1. Position (of the head for easiest, smoothest breathing)
  2. Timing (of the Turn and Breath)
  3. Air Management (when and how to exhale and inhale)

Workshop - 3 Step Breathing

Drill: Superman Glide To Skate Position

  • Nod (to the side)
  • Split The Face
  • Hooked Fish
  • Turn Early (turn head with beginning of catch)
  • Small Bubbles Through Nose
  • Clear The Hatches (at the last micro-second)
  • Quick Sip Of Air
  • Eyes Race The Recovery Arm (your eyes should not see the recovery arm swinging forward)

Additional Instructions:

  • Pick one wall you will turn towards (same wall, when swimming in either direction)
  • Check Weightless Head and Laser Lead Spine before attempting to rotate.
  • Head will turn with shoulder, as if pulled with a string. It will return immediately to eyes-down position.
  • Finish in Perfect Skate Position. Stop, go back into Superman Glide to start again.
  • Do not take breathes on the first several repetitions. Stop to breathe. Make good head position a higher priority that getting a breath during these drills.

Drill: 1-Arm Stroking

  • [Use same Focal Points above]

Additional Instructions:

  • Use same instructions above] and
  • Keep one hand ‘in the pocket’, arm tucked in close to the body. Do not let elbow pull back to the side of the body.
  • Turn toward the stroking arm, at the moment of the catch.
  • Keep head steady. Prevent it from bobbing up and down in the water, on each stroke.

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