1. While performing flip turns for freestyle and backstroke;
- Blow bubbles for 3 seconds
- Preform 6 quick butterfly kicks off the wall
- Then take 3 quick pulls before you breathe.
2. While performing freestyle and backstroke pull patterns;
- rotate deep on your hips and shoulders.
- extend long reaching forward and backward.
- flex or flick your wrist under the water
- glide 3 seconds
- look down and forward for freestyle
- look up and keep your head straight.
3. While performing freestyle and backing kicking;
- points your toes
- keep your knees firm and relax
- kick using your back side and hips
- inhale and exhale
- rotate deep and keep the same beat
5:00 to 5:20 pm
5:20 to 5:40 pm
5:40 to 6:00 pm
50 yards kick and 50 swim yards Freestyle
6:00 to 6:20 pm
50 yards kick and 50 yards swim Backstroke
6:20 to 6:40 pm
6:40 to 7:00 pm