Swim 5 m freestyle 9.1




Water depth: waist deep (minimum)

Face submerged

Catch up acceptable

SUGGESTED STEPS & TEACHING POINTS

Revise glide with kick – see skill no. 7

Step 1 – Arm action leaning forward – catch up to edge

  • Face edge – one step back
  • Hands on edge – face down
  • Pull arm down past thigh
  • Lift arm over, return to edge
  • Repeat with other arm

Step 2 – Arm action – Walking – catch up to board

  • Fingers over, thumbs under board
  • Repeat above while walking

Step 3 – Swimming – catch up to board (short distance)

  • Starting position (see skill no. 5)
  • Face in – exhaling
  • Push off and kick
  • Pull with arms
  • Recover

Step 4 – Whole stroke –Swimming – without board (short distance)

  • Starting position
  • Face in – exhaling
  • Push off and kick
  • Pull with arms
  • Recover clear of water

NOTE: The use of board and catch up drills are optional

MUST SEE:

  • Effective kick
  • Arm recovery clear of the water
  • Face in the water, exhaling

Advance progression: Introduce breathing (see skill no. 11)



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