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ELEMENT # BASIC EXERCISES COMPLEMENTARY EXERCISES ADDITIONAL EXERCISES
Body position1Prone gliding
Kicks2Dry land: standing; individual flutter kicks
3Dry land: sitting; flutter kicks
4Dry land: lying; flutter kicks
5Pool edge: sitting; splashing with flutter kicks
6Pool edge: sitting; making bubbles on the surface with flutter kicks
7Pool edge: lying; flutter kicks
8Pool edge: holding the edge; flutter kicks
9Shallow water: in pairs; flutter kicks
10Flutter kicks with a board
11Flutter kicks with the fins
12Flutter kicks with arms sideward the body
13Flutter kicks with arms extended forward
Strokes14Dry land: standing; one arm strokes
15Dry land: standing; half forward bend; one arm strokes
16Dry land: standing; half forward bend; catch up strokes
17Dry land: standing; half forward bend; semi catch up strokes
18Dry land: standing; half forward bend; strokes
19Pool edge: lying; one arm strokes
20Shallow water: standing; half forward bend; one arm strokes
21Shallow water: standing; half forward bend; catch up strokes
22Shallow water: standing; half forward bend; semi catch up strokes
23Shallow water: walking; half forward bend; one arm strokes
24Shallow water: walking; half forward bend; catch up strokes
25Shallow water: walking; half forward bend; semi catch up strokes
26Shallow water: in pairs; one arm strokes
27Shallow water: in pairs; catch up strokes
28Shallow water: in pairs; semi catch up strokes
29One arm strokes with a board
30Catch up strokes with a board
31One arm strokes with a pull buoy
32Catch up strokes with a pull buoy
33Semi catch up strokes with a pull buoy
34One arm strokes
35Catch up strokes
36Semi catch up strokes
Breathing coordinated with the strokes37Shallow water: standing; half forward bend; breathing with rotating the head
38Flutter kicks; one arm extended forward and the other sidward the body, rotation to the back
39Flutter kicks; one arm extended forward and the other sidward the body, rotation to the side
40Flutter kicks; one arm extended forward and the other sidward the body, sidewards swimming, breathing
41Flutter kicks; one arm extended forward, breathing
42Dry land: standing; half forward bend; one arm strokes, breathing
43Dry land: standing; half forward bend; catch up strokes, breathing
44Dry land: standing; half forward bend; semi catch up strokes, breathing
45Dry land: standing; half forward bend; strokes, breathing
46Shallow water: standing; half forward bend; one arm strokes, breathing
47Shallow water: standing; half forward bend; catch up strokes, breathing
48Shallow water: standing; half forward bend; semi catch up strokes, breathing
49Shallow water: walking; half forward bend; one arm strokes, breathing
50Shallow water: walking; half forward bend; catch up strokes, breathing
51Shallow water: walking; half forward bend; semi catch up strokes, breathing
52Shallow water: in pairs; half forward bend; one arm strokes, breathing
53Shallow water: in pairs; half forward bend; catch up strokes, breathing
54Shallow water: in pairs; half forward bend; semi catch up strokes, breathing
55One arm strokes with a board, breathing
56Catch up strokes with a board, breathing
57One arm strokes with a pull buoy, breathing
58Catch up strokes with a pull buoy, breathing
59Semi catch up strokes with a pull buoy, breathing
60One arm strokes, breathing
61Catch up strokes, breathing
62Semi catch up strokes, breathing
Coordination of the whole stroke63Crawl: thumb
64Crawl: palm
65Crawl: swaying
66Crawl: inhaling every second stroke
67Crawl: shaking hands
68One arm strokes with additional returning
69Crawl: flicking the water
70Crawl: inhaling every fourth stroke
71Crawl: with fists
72Crawl: with spread palms
73Crawl: inhaling every third stroke