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Front crawl
Breaststroke
Backstroke
Turns
Breaststroke turn
Front crawl turn
Backstroke turn
Dives
Feet first dive
Head first dive
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Front crawl
ELEMENT
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BASIC EXERCISES
COMPLEMENTARY 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
Pool edge: lying; 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
Shallow water: standing; half forward bend; one arm strokes, breathing
46
Shallow water: standing; half forward bend; catch up strokes, breathing
47
Shallow water: standing; half forward bend; semi catch up strokes, breathing
48
Shallow water: walking; half forward bend; one arm strokes, breathing
49
Shallow water: walking; half forward bend; catch up strokes, breathing
50
Shallow water: walking; half forward bend; semi catch up strokes, breathing
51
Shallow water: in pairs; half forward bend; one arm strokes, breathing
52
Shallow water: in pairs; half forward bend; catch up strokes, breathing
53
Shallow water: in pairs; half forward bend; semi catch up strokes, breathing
54
One arm strokes with a board, breathing
55
Catch up strokes with a board, breathing
56
One arm strokes with a pull buoy, breathing
57
Catch up strokes with a pull buoy, breathing
58
Semi catch up strokes with a pull buoy, breathing
59
One arm strokes, breathing
60
Catch up strokes, breathing
61
Semi catch up strokes, breathing
Coordination of the whole stroke
62
Crawl; inhaling every fourth stroke
63
Crawl; inhaling every second stroke
64
Crawl; inhaling every third stroke