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Front crawl
Breaststroke
Backstroke
Butterfly
Turns
Breaststroke and butterfly turn
Front crawl flip turn
Backstroke turn
Dives
Feet first dive
Head first dive
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Backstroke turn
ELEMENT
#
BASIC EXERCISES
COMPLEMENTARY EXERCISES
Longitudinal rotation
1
Backstroke; longitudinal rotation
Longitudinal rotation
2
Dry land: forward bend
3
Shallow water: forward bend with double assistance
4
Shallow water: forward bend; with assistance
5
Shallow water: vertical push off; forward bend
6
Shallow water: vertical push off; double forward bend
7
Shallow water: forward bend; across the lane
8
Deep water: forward bend
9
Deep water: lying in sideward position; half forward bend
10
Deep water: half forward bend
11
Crawl; half forward bend
Underwater turn
12
Towards the wall: determine the starting point of flip turn
13
Towards the wall: gliding; flip turn; swim out with backstroke kicks
14
Towards the wall: flutter kicks; flip turn; swim out with backstroke kicks
15
Towards the wall: crawl; flip turn; swim out with backstroke kicks
16
Towards the wall: backstroke with earlier longitudinal rotation; flip turn
17
Towards the wall: backstroke flip turn; swim out with backstroke kicks
18
Towards the wall: backstroke flip turn; swim out with butterfly kicks