Practice Set for Build The Frame

Practice Set for Build The Frame

Skills To Develop

• To maintain a neutral head position
• Hold long, straight, firm frame
• Keep arms connected to torso through the scapula

You want to feel your head and upper body fully resting on the support of the water. You want to feel your spine in neutral (good posture), from head to tail, including the legs streaming straight behind. You want to feel as if your body, from head to ankles, is one long, firm fuselage. You want to maintain this sensation as you take strokes.

Practice Set

Choose 2 or 3 of the cues from the lesson to work on today.

Then, for each cue, work through these activities, as far as you can go successfully. Take one cue and work through the list. Then take the next cue and work through the list again, and so on.

• 4x Balance Position (time of comfortable breath hold) examining one section of the body at a time.
• 4 rounds of starting in Balance Position for 3 second, then take 4 strokes
• 4 rounds of ‘6 whole strokes’ holding the same focal point (no breathing)
• 4 rounds of ‘4x whole strokes, Interrupted Breathing, 4x whole strokes’