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ELEMENT # BASIC EXERCISES COMPLEMENTARY EXERCISES
Body position1Face up buoyancy with feet supported on the pool edge
2Face up buoyancy
3Supine gliding
Kicks4Dry land: standing; one leg backstroke kicks
5Dry land: sitting; backstroke kicks
6Pool edge: sitting; making foam on the surface with backstroke kicks
7Pool edge: sitting; making bubbles on the surface with backstroke kicks
8Pool edge: leaning on the edge; backstroke kicks
9Shallow water: in pairs; backstroke kicks
10Backstroke kicks with arms sideward the body and hands under gluteus
11 Backstroke kicks with arms sideward the body
12Backstroke kicks with arms sideward the body and extended forward
13Backstroke kicks with fins
14Backstroke kicks with arms extended forward
Strokes15Dry land: standing; one arm strokes, the other is sideward the body
16Dry land: standing; one arm strokes, the other is extended forward
17Dry land: standing; catch up strokes
18Dry land: standing; strokes with gliding
19Dry land: standing; strokes
20Pool edge: lying; one arm strokes, the other is sideward the body
21Shallow water: standing; one arm strokes, the other is sideward the body
22Shallow water: standing; one arm strokes, the other is extended forward
23Shallow water: standing; catch up strokes
24Shallow water: standing; strokes with gliding
25Shallow water: standing; strokes
26Shallow water: in pairs; one arm strokes, the other is sideward the body
27Shallow water: in pairs; one arm strokes, the other is extended forward
28Shallow water: in pairs; catch up strokes
29Shallow water: in pairs; strokes with gliding
30Shallow water: in pairs; strokes
31Backstroke kicks with arms sideward the body; twisting the body
32One arm strokes, the other is sideward the body, with a pull buoy
33One arm strokes, the other is extended forward, with a pull buoy
34Catch up strokes with a pull buoy
35Strokes with gliding, with a pull buoy
36Strokes with a pull buoy
37One arm strokes, the other is sideward the body
38One arm strokes, the other is extended forward
Coordination of the whole stroke39Backstroke; 3 strokes with one arm + 3 strokes with the other arm
40Backstroke; 2 strokes with one arm + 2 strokes with the other arm
41Catch up strokes
42Backstroke with gliding
43Backstroke