Plavanje

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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 with arms sideward the body
	13	Flutter kicks with 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, sidewards swimming, 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: palm
	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