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ELEMENT # BASIC EXERCISES COMPLEMENTARY EXERCISES
Longitudinal rotation1Backstroke; longitudinal rotation
Longitudinal rotation2Dry land: forward bend
3Shallow water: forward bend with double assistance
4Shallow water: forward bend; with assistance
5Shallow water: vertical push off; forward bend
6Shallow water: vertical push off; double forward bend
7Shallow water: forward bend; across the lane
8Deep water: forward bend
9Deep water: lying in sideward position; half forward bend
10Deep water: half forward bend
11Crawl; half forward bend
Underwater turn12Towards the wall: determine the starting point of flip turn
13Towards the wall: gliding; flip turn; swim out with backstroke kicks
14Towards the wall: flutter kicks; flip turn; swim out with backstroke kicks
15Towards the wall: crawl; flip turn; swim out with backstroke kicks
16Towards the wall: backstroke with earlier longitudinal rotation; flip turn
17Towards the wall: backstroke flip turn; swim out with backstroke kicks
18Towards the wall: backstroke flip turn; swim out with butterfly kicks