Plavanje

ELEMENT	#	BASIC EXERCISES	COMPLEMENTARY EXERCISES
Backstroke flip turn	1		Backstroke; longitudinal rotation
Backstroke flip turn	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
Backstroke flip 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