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ELEMENT # BASIC EXERCISES COMPLEMENTARY EXERCISES ADDITIONAL EXERCISES
Body position1Dry land, by the wall: wavy body motion
2Dry land: getting up in a wavy motion
3Dry land: standing; body movement and dolphin kicks with one leg
4Shallow water: wavy body motion
5Shallow water: dolphin jumps
6Shallow water: dolphin jumps over the lane
Kicks7Pool edge: holding the edge; dolphin kicks
8Shallow water: in pairs; dolphin kicks
9Dolphin kicks; in upstanding position
10Vertical push off; swim out with dolphin kicks
11Vertical push off; swim out with dolphin kicks; repeatedly
12Dolphin kicks; with arms sideward the body; lying on the back
13Dolphin kicks; with arms extended forward; supine position
14Dolphin kicks; with arms sideward the body
15Dolphin kicks; with arms sideward the body; under the surface
16Dolphin kicks; in sideward position
17Dolphin kicks; with the fins
18Dolphin kicks; with a board
19Dolphin kicks; with arms extended forward
20Dolphin kicks; with arms extended forward; under the surface
Strokes21Dry land: standing; strokes
22Dry land: standing; half forward bend; strokes
23Shallow water: standing; half forward bend; strokes
24Shallow water: walking; half forward bend; strokes
25Shallow water: in pairs; strokes
26One arm stroke with a pull buoy
27Catch up stroke; with a pull buoy
28Strokes; with a pull buoy
Breathing coordinated with the strokes29Dolphin kicks; inhaling every fourth kick
30Dolphin kicks; inhaling every third kick
31Dolphin kicks; inhaling every second kick
32Dry land: standing; half forward bend; strokes; with breathing
33Shallow water: standing; half forward bend; strokes; with breathing
34Shallow water: walking; half forward bend; strokes; with breathing
35Shallow water: in pairs; one arm strokes; with breathing
36Shallow water: in pairs; catch up stroke; with breathing
37Shallow water: in pairs; strokes; with breathing
38One arm strokes; with a pull buoy; with breathing
39Catch up stroke; with a pull buoy; with breathing
40Strokes; with a pull buoy; with breathing
Coordination of the whole stroke41One arm strokes
42Catch up stroke
43Strokes
44One arm strokes; with breathing
45Catch up stroke; with breathing
46Strokes; with breathing; with more passive hips
47Strokes; with breathing; with more active hips
48Strokes; with breathing; with weak kicks
49Dolphin kicks; stroke and inhalation at every sixth kick
50Dolphin kicks; stroke and inhalation at every fifth kick
51Dolphin kicks; stroke and inhalation at every fourth kick
52Dolphin kicks; stroke and inhalation at every third kick
53Butterfly: 1 stroke + 1 kick + 2 cycles
54Butterfly with breaststroke kicks
55Butterfly; inhaling every stroke
56Butterfly; inhaling every second stroke
57Butterfly; with breathing and head rotation