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; supine position, arms sideward the body
13Breaststroke kicks; supine position, arms extended forward
14Breaststroke kicks; 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