| ELEMENT |
# |
BASIC EXERCISES |
COMPLEMENTARY 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 | | Pool edge: lying; 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 | | Shallow water: standing; half forward bend; one arm strokes, breathing |
| 46 | | Shallow water: standing; half forward bend; catch up strokes, breathing |
| 47 | | Shallow water: standing; half forward bend; semi catch up strokes, breathing |
| 48 | Shallow water: walking; half forward bend; one arm strokes, breathing | |
| 49 | Shallow water: walking; half forward bend; catch up strokes, breathing | |
| 50 | Shallow water: walking; half forward bend; semi catch up strokes, breathing | |
| 51 | Shallow water: in pairs; half forward bend; one arm strokes, breathing | |
| 52 | Shallow water: in pairs; half forward bend; catch up strokes, breathing | |
| 53 | Shallow water: in pairs; half forward bend; semi catch up strokes, breathing | |
| 54 | One arm strokes with a board, breathing | |
| 55 | Catch up strokes with a board, breathing | |
| 56 | | One arm strokes with a pull buoy, breathing |
| 57 | | Catch up strokes with a pull buoy, breathing |
| 58 | | Semi catch up strokes with a pull buoy, breathing |
| 59 | One arm strokes, breathing | |
| 60 | Catch up strokes, breathing | |
| 61 | Semi catch up strokes, breathing | |
| Coordination of the whole stroke | 62 | | Crawl; inhaling every fourth stroke |
| 63 | Crawl; inhaling every second stroke | |
| 64 | Crawl; inhaling every third stroke | |
