| ELEMENT |
# |
BASIC EXERCISES |
COMPLEMENTARY EXERCISES |
ADDITIONAL EXERCISES |
| Body position | 1 | Prone gliding | | |
| Kicks | 2 | | Dry land: standing; individual flutter kicks | |
| 3 | | Dry land: sitting; flutter kicks | |
| 4 | | Dry land: lying; flutter kicks | |
| 5 | | Pool edge: sitting; splashing with flutter kicks | |
| 6 | | Pool edge: sitting; making bubbles on the surface with flutter kicks | |
| 7 | | Pool edge: lying; flutter kicks | |
| 8 | | Pool edge: holding the edge; flutter kicks | |
| 9 | | Shallow water: in pairs; flutter kicks | |
| 10 | | Flutter kicks with a board | |
| 11 | | Flutter kicks with the fins | |
| 12 | | Flutter kicks; arms sideward the body | |
| 13 | Flutter kicks; arms extended forward | | |
| Strokes | 14 | Dry land: standing; one arm strokes | | |
| 15 | Dry land: standing; half forward bend; one arm strokes | | |
| 16 | Dry land: standing; half forward bend; catch up strokes | | |
| 17 | Dry land: standing; half forward bend; semi catch up strokes | | |
| 18 | Dry land: standing; half forward bend; strokes | | |
| 19 | | Pool edge: lying; one arm strokes | |
| 20 | | Shallow water: standing; half forward bend; one arm strokes | |
| 21 | | Shallow water: standing; half forward bend; catch up strokes | |
| 22 | | Shallow water: standing; half forward bend; semi catch up strokes | |
| 23 | Shallow water: walking; half forward bend; one arm strokes | | |
| 24 | Shallow water: walking; half forward bend; catch up strokes | | |
| 25 | Shallow water: walking; half forward bend; semi catch up strokes | | |
| 26 | Shallow water: in pairs; one arm strokes | | |
| 27 | Shallow water: in pairs; catch up strokes | | |
| 28 | Shallow water: in pairs; semi catch up strokes | | |
| 29 | One arm strokes with a board | | |
| 30 | Catch up strokes with a board | | |
| 31 | | One arm strokes with a pull buoy | |
| 32 | | Catch up strokes with a pull buoy | |
| 33 | | Semi catch up strokes with a pull buoy | |
| 34 | One arm strokes | | |
| 35 | Catch up strokes | | |
| 36 | Semi catch up strokes | | |
| Breathing coordinated with the strokes | 37 | | Shallow water: standing; half forward bend; breathing with rotating the head | |
| 38 | | Flutter kicks; one arm extended forward and the other sidward the body, rotation to the back | |
| 39 | | Flutter kicks; one arm extended forward and the other sidward the body, rotation to the side | |
| 40 | | Flutter kicks; one arm extended forward and the other sidward the body, sideward position, breathing | |
| 41 | Flutter kicks; one arm extended forward, breathing | | |
| 42 | Dry land: standing; half forward bend; one arm strokes, breathing | | |
| 43 | Dry land: standing; half forward bend; catch up strokes, breathing | | |
| 44 | Dry land: standing; half forward bend; semi catch up strokes, breathing | | |
| 45 | Dry land: standing; half forward bend; strokes, breathing | | |
| 46 | | Shallow water: standing; half forward bend; one arm strokes, breathing | |
| 47 | | Shallow water: standing; half forward bend; catch up strokes, breathing | |
| 48 | | Shallow water: standing; half forward bend; semi catch up strokes, breathing | |
| 49 | Shallow water: walking; half forward bend; one arm strokes, breathing | | |
| 50 | Shallow water: walking; half forward bend; catch up strokes, breathing | | |
| 51 | Shallow water: walking; half forward bend; semi catch up strokes, breathing | | |
| 52 | Shallow water: in pairs; half forward bend; one arm strokes, breathing | | |
| 53 | Shallow water: in pairs; half forward bend; catch up strokes, breathing | | |
| 54 | Shallow water: in pairs; half forward bend; semi catch up strokes, breathing | | |
| 55 | One arm strokes with a board, breathing | | |
| 56 | Catch up strokes with a board, breathing | | |
| 57 | | One arm strokes with a pull buoy, breathing | |
| 58 | | Catch up strokes with a pull buoy, breathing | |
| 59 | | Semi catch up strokes with a pull buoy, breathing | |
| 60 | One arm strokes, breathing | | |
| 61 | Catch up strokes, breathing | | |
| 62 | Semi catch up strokes, breathing | | |
| Coordination of the whole stroke | 63 | | Crawl: thumb | |
| 64 | | Crawl; fingertip drag | |
| 65 | | Crawl: swaying | |
| 66 | Crawl: inhaling every second stroke | | |
| 67 | | | Crawl: shaking hands |
| 68 | | | One arm strokes with additional returning |
| 69 | | Crawl: flicking the water | |
| 70 | Crawl: inhaling every fourth stroke | | |
| 71 | | | Crawl: with fists |
| 72 | | | Crawl: with spread palms |
| 73 | Crawl: inhaling every third stroke | | |
