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ELEMENT # BASIC EXERCISES COMPLEMENTARY EXERCISES
Body position1Prone gliding
Kicks2Dry land: sitting; kicks as semicircles
3Dry land: sitting; breaststroke kicks
4Dry land: lying; breaststroke kicks; assisted
5Dry land: lying; breaststroke kicks
6Pool edge: sitting; breaststroke kicks
7Pool edge: lying; breaststroke kicks
8Pool edge: holding the edge; breaststroke kicks
9Shallow water: in pairs; breaststroke kicks
10Breaststroke kicks with a board
11Breaststroke kicks with arms sideward the body
12Breaststroke kicks on the back with arms sideward the body
13Breaststroke kicks on the back with arms extended forward
14Breaststroke kicks with arms extended forward
Strokes15Dry land: standing; strokes
16Dry land: standing; half forward bend; strokes
17Shallow water: standing; half forward bend; strokes
18Shallow water: walking; strokes
19Shallow water: in pairs; strokes
20Strokes with a pull buoy
Breathing coordinated with the strokes21Breaststroke kicks with a board; breathing
22Breaststroke kicks with arms extended forward, breathing
23Breaststroke kicks with arms sideward the body, breathing
24Dry land: standing; half forward bend; strokes, breathing
25Shallow water: standing; half forward bend; strokes, breathing
26Shallow water: walking; half forward bend; strokes, breathing
27Shallow water: in pairs; strokes, breathing
28Strokes with a pull buoy, breathing
Coordination of the whole stroke29Breaststroke; 2 strokes + 2 kicks + 2 full cycles
30Breaststroke; 1 stroke + 1 kick + 1 full cycle
31Breatstroke; 1 stroke + 1 kick with longer glide
32Breaststroke; 1 stroke + 1 kick with shorter glide
33Breaststroke