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First please note the
angle of this shoulder in the dry land photo.
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With the support of the
water you should maintain this angle through stages 2-5.
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As you complete the 3rd
drill from Watching Your Buddy check you balance:
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Am I looking straight down at the bottom of the pool?
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Are my hands on my thighs?
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Is my top arm to the air from shoulder to finger tips?
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Is my kick appropriate, leisurely but fast enough for
progression?
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Is my whole body, head
excepted, facing my buddy?
Stage 2
Stage 3
Stage 4
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Be aware of you head position - remember that sweatband!
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Maintain your kick (easy to forget when concentrating)
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Keep the pressure on that lower shoulder (to keep you upper hip at the surface)
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Keep blowing out
Stage 5
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As your face breaks the surface of the water, exhale strongly.
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For this drill DO NOT ATTEMPT TO BREATHE at this point
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Hold this position for a second or two and make yourself aware of your body
balance.
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Where is your head in relationship to the surface of the water?
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Where is the back of your head in relationship to the extended arm?
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Where is your chin in relationship to your shoulder?
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Where is upper hip in relationship to the surface of the water?
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Now come slowly onto your back, bringing your arm to your side.
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Check and correct your balance if needed. Now BREATHE!
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Continue for a few seconds or more to reinforce good balance.
Discuss your progress with your buddy. Please note that in the water, your
shoulder will probably be close to your chin than is shown in the later photos.
Discuss with your instructor whether should roll slightly onto your back as you
come up to the air. This will depend on your physical make-up, your age
and/or flexibility and your current ability.
Do not be in any rush to assume you need to roll onto your back to breathe,
Far better to persevere until you get this right than take the easy way out!
Once you can comfortably complete this drill and your face is clear of the water
EVERY time then you can move on to drill2.
Drill 2 - Coming
up to Breathe
Complete as drill 1 but as the face begins to clear the water continue as
follows:
-
Blow out strongly through your mouth and nose as you clear the surface of the
water.
-
Once your lungs are empty, the in breathe, through the mouth, should take care
of itself.
-
Continue in this position, checking your balance and breathing normally to the
end of the lap
Drill 3 - Extending the Drill
Complete as drill 1 but as the face begins to clear the water continue as
follows:
-
Blow out strongly through your mouth and nose as you clear the surface of the
water.
-
Once your lungs are empty, the in breathe, through the mouth, should take care
of itself.
-
Continue in this position, checking your balance and breathing normally for
10-15 seconds
-
Now turn your head down to the bottom of the pool and begin the whole cycle
again
Notes:
Take time to balance with each movement.
If at any time you struggle to clear the water or your hips start sinking etc.,
go back to drill1.
Begin with 15 seconds up, 15 seconds down.
As you perfect this, shorten the time to 10 seconds up, 10 seconds down, and so
on.
Drill 4 - Extending the Drill
As drill 3 but do not
extend the arm.
You may have a tendency
to rely on the arm for balance and this drill will ensure that you don't get
into bad habits.
Your balance in this
drill will be critical and small imperfections will be magnified!
