2 breath / 1 breath switch are kicking drills that incorporate the breath into freestyle and backstroke cycles. Think of it like 12 kick switch but count the breaths instead of the kicks, making sure to always exhale during the switch.

2 breath / 1 breath switch are kicking drills that incorporate the breath into freestyle and backstroke cycles. Think of it like 12 kick switch but count the breaths instead of the kicks, making sure to always exhale during the switch.

2 point drill is a combination of a finishing drill we call full stroke salute and a body position drill called bow and arrow. It teaches body line connection as well as proper recovery in freestyle.

This breaststroke progression focuses on a flat forward breaststroke. It starts with a snorkel to take away the breath and any upward movement in the stroke. Then 2 down 1 up , 1 down 1 up, and finally full stroke breaststroke. The goal is to flatten the breath so that everything is moving the swimmer forward.

Triple catch can be used in all 4 strokes and emphasizes a forward, shallow, elbow while the forearm enters the perpendicular catch position. Practicing that initial catch 3 times before taking it into 3 full strokes. During breaststroke and butterfly the head should remain down for the 3 catches.

Surf drill isolates the power phase of butterfly. The goal is to stay flat and forward, especially during the breath. It’s called surf drill because the goal is to stay at the surface.