1. Breast Stroke Drills: Heel Touches (legs): touch heels during the up phase hands at sides flexed ankles breathing normal Upside-Down Whip Kick (Legs): on back arms streamlined whip kick knees may not break the surface of the water Strapped Legs: strap around quads, just above the knees Practice whip kick or “round” legs

2. Breast Stroke-Elementary Back Stroke Combination 3 Breast Strokes Lateral Roll 3 Elementary Back Strokes Lateral roll Repeat *Breathing is only when performing Elementary Back Stroke

3. Breast Stroke Drills: Ladder: – hold breath the entire time – 1 stroke-stop – 2 strokes-stop – 3 strokes-stop – 4 strokes-stop – 5 strokes-stop – 4 strokes-stop – 3 strokes-stop – 2 strokes-stop – 1 stroke-stop

4. Breast Stroke Drills: Dolphin Body ~ breast stroke arms

5. Elementary Back Stroke Hold one (1) Pull buoy in each hand. Perform whip kick on back.

6. Breath Holds Breathing drills are designed to help a swimmer achieve the most from their breathing techniques while swimming. Breathing drills can help a swimmer to develop a technique of breathing that can improve their swimming endurance and allow them perform better. When a swimmer learns to breathe properly, they can hold their breath longer and be able to swim further without having to come up for air. Breathing drills should be performed with training fins. Once the swimmer is comfortable with the drills, the swimmer can remove the training fins and focus on their technique without them.

7. Breath Holds 3-5-7 Drill: Utilize the pool buoy. It provides the opportunity to do: – a length breathing every three strokes – a length breathing every five strokes – a length breathing every seven. This is working on: – your aerobic thresholds – pushing those limits to help your body maximize it's use of the oxygen you are taking in with every breath.

8. Breath Holds Breaths per Length Drill: Instructor gives the student the max number of breaths allowed to be taken for each length. Student chooses when to take their breath (s). Stroke # of Breaths allowed to be takenlength (or distance) Freestyle Breath Hold (3) 25m Freestyle Breath Hold (2) 25m Freestyle Breath Hold (1) 25m Freestyle Breath Hold (0) 25m Breast Stroke Breath Hold (3) 25m Breast Stroke Breath Hold (2) 25m Breast Stroke Breath Hold (1) 25m Breast Stroke Breath Hold (0) 25m Butterfly Breath Hold (3) 25m Butterfly Breath Hold (2) 25m Butterfly Breath Hold (1) 25m Butterfly Breath Hold (0) 25m