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{"linkHref":"drills/Swimming/Backstroke-Drills/Backstroke-Drills1.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Back1","pracTitle":"Backstroke-Drills1","pracDescription":"Single Arm Backstroke will develop extrapulling strength and shoulder rotation.Concentrate on the pulling pattern with onearm at your side. Alternate 5, 10 or 15 metreswith the right arm and 5, 10 or 15 metres withthe left arm, lifting the opposite shouldertowards the chin as the arm recovers."},{"linkHref":"drills/Swimming/Backstroke-Drills/Backstroke-Drills2.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Back17","pracTitle":"Backstroke-Drills2","pracDescription":"Backstroke Side Kicking. Kick your legs whileon your side with one arm stretched out downthe pool and your ear resting flat on yourupper arm. The opposite arm will be at yourside close to the thigh. The leg kick should belittle more than the depth of your chest. Startthe kick from the hips kicking through to yourtoes with feet and toes pointed."},{"linkHref":"drills/Swimming/Backstroke-Drills/Backstroke-Drills3.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Back2","pracTitle":"Backstroke-Drills3","pracDescription":"Double Arm Backstroke or Old EnglishBackstroke will keep or increase flexibility acrossthe chest. Watch the arms and hands recoverover the water surface. As the arms recover thelittle fingers cut into the water first. Once thehands have entered the water exaggerate thedrop of your elbows underwater before thehands and forearms push towards your feet."},{"linkHref":"drills/Swimming/Backstroke-Drills/Backstroke-Drills4.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril14n","pracTitle":"Backstroke-Drills4","pracDescription":"Double Arm Backstroke or Old English Backstroke will keep or increase flexibility across the chest. Watch the arms and hands recover over the water surface. As the arms recover the little fingers cut into the water first. Once the hands have entered the water exaggerate the drop of your elbows underwater before the hands and forearms push towards your feet."},{"linkHref":"drills/Swimming/Backstroke-Drills/Backstroke-Drills5.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril15n","pracTitle":"Backstroke-Drills5","pracDescription":"Streamline Kick. Kick on your back with armsstretched out down the pool hugging yourears. Place one hand on top of the other orinterlock the thumbs to ensure a streamlinedposition. Ensure the chest is high and clear ofthe water surface with the hips held high. Donot sit in the water with low hips. Ensure thebody is flat and high on the water surface tocreate good streamlining."},{"linkHref":"drills/Swimming/Backstroke-Drills/Backstroke-Drills6.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril16n","pracTitle":"Backstroke-Drills6","pracDescription":"Backstroke Side Kicking. Kick your legs whileon your side with one arm stretched out downthe pool and your ear resting flat on yourupper arm. The opposite arm will be at yourside close to the thigh. The leg kick should belittle more than the depth of your chest. Startthe kick from the hips kicking through to yourtoes with feet and toes pointed."},{"linkHref":"drills/Swimming/Backstroke-Drills/Backstroke-Drills7.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril17n","pracTitle":"Backstroke-Drills7","pracDescription":"Backstroke Catch-Up is executed with a twosecond pause once the opposite hand has met upwith the other. Swim with one arm by your sideor stretched out above your head. The drill willslow the stroke rate down in order to concentrateon the pull. A strong leg kick is needed."},{"linkHref":"drills/Swimming/Backstroke-Drills/Backstroke-Drills8.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril18n","pracTitle":"Backstroke-Drills8","pracDescription":"Dolphin Leg Kick. Kick backstroke with dolphinlegs to develop and improve abdominalstrength. Arms will be stretched out above yourhead, pressing over the ears with the upperarm, straighten the elbows and interlock thehands. This drill will really work that stomach."},{"linkHref":"drills/Swimming/Backstroke-Drills/Backstroke-Drills9.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril19n","pracTitle":"Backstroke-Drills9","pracDescription":"Single Arm Backstroke will develop extrapulling strength and shoulder rotation.Concentrate on the pulling pattern with onearm at your side. Alternate 5, 10 or 15 metreswith the right arm and 5, 10 or 15 metres withthe left arm, lifting the opposite shouldertowards the chin as the arm recovers."},{"linkHref":"drills/Swimming/Backstroke-Drills/Backstroke-Drills10.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Drill11","pracTitle":"Backstroke-Drills10","pracDescription":"Streamline Kick. Kick on your back with armsstretched out down the pool hugging yourears. Place one hand on top of the other orinterlock the thumbs to ensure a streamlinedposition. Ensure the chest is high and clear ofthe water surface with the hips held high. Donot sit in the water with low hips. Ensure thebody is flat and high on the water surface tocreate good streamlining."},{"linkHref":"drills/Swimming/Backstroke-Drills/Backstroke-Drills11.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Drill5","pracTitle":"Backstroke-Drills11","pracDescription":"Backstroke Catch-Up is executed with a twosecond pause once the opposite hand has met upwith the other. Swim with one arm by your sideor stretched out above your head. The drill willslow the stroke rate down in order to concentrateon the pull. A strong leg kick is needed."},{"linkHref":"drills/Swimming/Backstroke-Drills/Backstroke-Drills12.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Drill9","pracTitle":"Backstroke-Drills12","pracDescription":"Dolphin Leg Kick. Kick backstroke with dolphinlegs to develop and improve abdominalstrength. Arms will be stretched out above yourhead, pressing over the ears with the upperarm, straighten the elbows and interlock thehands. This drill will really work that stomach."}]
{"linkHref":"drills/Swimming/Backstroke-Technique/Breathing-.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"backbreath","pracTitle":"Breathing.","pracDescription":"Breath is taken naturally and regularly, clear of the water, as and when required depending on the effort and at least once during every full arm cycle."},{"linkHref":"drills/Swimming/Backstroke-Technique/Dive-Entry-.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Backdiveentry_N","pracTitle":"Dive Entry.","pracDescription":"Create an arch of the back over the water surface in order to dive through the same point of contact in the water. Once the whole body is underwater execute a dolphin leg kick to a maximum of fifteen metres within the laws of swimming and ascend to the surface in a streamline position to resume full stroke. Never dive into shallow waters."},{"linkHref":"drills/Swimming/Backstroke-Technique/Dive-Start-.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"backstart","pracTitle":"Dive Start.","pracDescription":"Start in the water and hold onto the poolside or starting block with both hands about shoulder width apart. Place both feet on the wall with one foot slightly higher than the other to stop any possible slip of the feet. Pull the body into the wall or starting block by creating a tight tuck. Drive the hands and arms backwards over your head allowing the head to follow through to create an arch of the back over the water surface in order to dive through the same point of contact in the water. Never dive into shallow waters."},{"linkHref":"drills/Swimming/Backstroke-Technique/Full-Stroke-Swimming.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Backfull_N","pracTitle":"Full Stroke Swimming","pracDescription":"The body is streamlined and almost horizontal in the water. The back of the head in the water and eyes looking up towards the ceiling and and very slightly forwards. Hold the head perfectly still in a central position. The chest is clear of the water surface with hips held high. Increased upper body rotation will enable more power to be applied throughout the pull. The feet and toes are pointed to the opposite end of the pool creating a small amount of white water splash. Kicking is achieved with knees kept below the water surface. Ensure good streamlining at all times."},{"linkHref":"drills/Swimming/Backstroke-Technique/Full-Stroke-Swimming-.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Backfullnew","pracTitle":"Full Stroke Swimming.","pracDescription":"Full Video Tutorial Coming Soon.The body is streamlined and almost horizontal in the water. The back of the head in the water and eyes looking up towards the ceiling and and very slightly forwards. Hold the head perfectly still in a central position. The chest is clear of the water surface with hips held high. Increased upper body rotation will enable more power to be applied throughout the pull. The feet and toes are pointed to the opposite end of the pool creating a small amount of white water splash. Kicking is achieved with knees kept below the water surface. Ensure good streamlining at all times."},{"linkHref":"drills/Swimming/Backstroke-Technique/Hip-Position-.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Backhip_N","pracTitle":"Hip Position.","pracDescription":"The hips are kept close to the water surface, ensure your feet are also close to the surface and the head is back looking up towards the sky. Swim almost horizontal in the water pressing your stomach towards the surface for a streamlined position."},{"linkHref":"drills/Swimming/Backstroke-Technique/Kick-Action-.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"backkick","pracTitle":"Kick Action.","pracDescription":"Continuous alternating kick in line with the body close to the water surface. The kick starts from your hips and using the whole of your leg, kicks through to your toes. Knees are kept underwater passing close to each other with feet and toes pointed. Do not drive the kick from the knee. Toes should just break the water surface creating some turbulant white water splash, producing speed and stability for the lower body. Do not kick too deep or too shallow, the depth of the kick action should be consistent and comfortable, alternating the feet to little more than the depth of your chest."},{"linkHref":"drills/Swimming/Backstroke-Technique/Pull-Action-.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"backpull2","pracTitle":"Pull Action.","pracDescription":"Alternating circular arm action over and under the water with a straight arm recovery, brushing your ears and elbows locked straight. The hand entry into the water is controlled with the palm facing out and the little finger first to reducing resistance as it enters the water. The palm of the hand then presses down to catch position in the water. At the deepest point following hand entry and with good shoulder rotation, the elbow bends and drops to a deeper position than the hand, creating a lever to produce extra power as the hand pushes towards the feet. The arm starts to straighten as the hand presses downwards before sweeping towards the thigh; The arm then moves inline with the shoulder as the hand recovers out of the water close to the thigh with thumb first, elbow straight as the arm is taken past the head to entry point once again."},{"linkHref":"drills/Swimming/Backstroke-Technique/Turn-.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Backturn_N","pracTitle":"Turn.","pracDescription":"The turn is executed by rolling over onto your front on the last stroke into the wall, drop your head down towards the knees and lift the hips and feet upwards as you rotate. Plant your feet on the wall and drive off with both legs. Push off underwater on your back with your arms stretched out in a streamlined position hugging your ears. After the push off execute a dolphin leg kick for a few seconds or up to a maximum of fifteen metres within the laws of swimming. The dolphin leg kick is more powerful than a traditional split kick as the feet are kept together creating good undulation and rythum whilst underwater."}]
{"linkHref":"drills/Swimming/Backstroke-Top-Tips/Backstroke-Top-Tips1.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tip12","pracTitle":"Backstroke-Top-Tips1","pracDescription":"Backstroke kick on your side with or without a float will develop the correct depth of kick and should be no deeper than your chest. The kick should start at your hips and finish with your toes. Good kicking will develop core balance within the stroke and tone up the thighs."},{"linkHref":"drills/Swimming/Backstroke-Top-Tips/Backstroke-Top-Tips2.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tip14","pracTitle":"Backstroke-Top-Tips2","pracDescription":"To improve your Backstroke, swim double arm backstroke to develop good balance and symmetry within the stroke. This will also help maintain good flexibility across the shoulders and can be used a cool down drill."},{"linkHref":"drills/Swimming/Backstroke-Top-Tips/Backstroke-Top-Tips3.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tip15","pracTitle":"Backstroke-Top-Tips3","pracDescription":"When you are swimming Backstroke practice your arm stroke by holding a float above your head and watch the opposite arm recover correctly as you swim. Keep your arm straight as it recovers over the water and hugs past your ear entering the water with little finger first."},{"linkHref":"drills/Swimming/Backstroke-Top-Tips/Backstroke-Top-Tips4.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tip2","pracTitle":"Backstroke-Top-Tips4","pracDescription":"Your Backstroke kick should start at your hips and finish with your toes creating a small amount of white water splash. The kick will develop good balance within the stroke and tone up the thighs."},{"linkHref":"drills/Swimming/Backstroke-Top-Tips/Backstroke-Top-Tips5.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tip3","pracTitle":"Backstroke-Top-Tips5","pracDescription":"To improve your Backstroke, hold a float and kick along the pool making sure your knees are kept underwater. Kick for as long as is comfortable, taking rest intervals as and when required."},{"linkHref":"drills/Swimming/Backstroke-Top-Tips/Backstroke-Top-Tips6.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tip4","pracTitle":"Backstroke-Top-Tips6","pracDescription":"When you are swimming Backstroke practice your arm stroke by holding a float across your chest and watch the opposite arm as you swim. Keep your arm straight as it recovers over the water and hugs past your ear."}]
{"linkHref":"drills/Swimming/Breaststroke-Drills/Breaststroke-Drills1.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"brdrill","pracTitle":"Breaststroke-Drills1","pracDescription":"Breaststroke Pulling with a dolphin leg kick will help drive the hips high in order to develop good undulation. Do not use a pull buoy when exaggerating the high hip position. This will develop the wave action of breaststroke swimming."},{"linkHref":"drills/Swimming/Breaststroke-Drills/Breaststroke-Drills2.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Breast2","pracTitle":"Breaststroke-Drills2","pracDescription":"Underwater Breaststroke swimming will help condition the lungs. Swim one stroke on the surface of the water and two strokes underwater with rest intervals at every length. known as hypoxic training it is most beneficial to improve the lung capacity. Only swim for as long as is comfortable."},{"linkHref":"drills/Swimming/Breaststroke-Drills/Breaststroke-Drills3.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Breast3","pracTitle":"Breaststroke-Drills3","pracDescription":"Breaststroke Swim two kicks to every one arm pull with the second kick executed just under the water surface. This will help develop good timing, streamlining and stroke length. Simply swim one full stroke and whilst keeping your hands together in the stretched streamlined position, execute the second leg kick and repeat."},{"linkHref":"drills/Swimming/Breaststroke-Drills/Breaststroke-Drills4.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril10n","pracTitle":"Breaststroke-Drills4","pracDescription":"Breaststroke Kick with hands held together around your seat. This will develop good strength endurance to the legs as high resistance through the water is created from the body position."},{"linkHref":"drills/Swimming/Breaststroke-Drills/Breaststroke-Drills5.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril11n","pracTitle":"Breaststroke-Drills5","pracDescription":"Breaststroke Pulling with a dolphin leg kick will help drive the hips high in order to develop good undulation. Do not use a pull buoy when exaggerating the high hip position. This will develop the wave action of breaststroke swimming."},{"linkHref":"drills/Swimming/Breaststroke-Drills/Breaststroke-Drills6.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril12n","pracTitle":"Breaststroke-Drills6","pracDescription":"Breaststroke Swim two kicks to every one arm pull with the second kick executed just under the water surface. This will help develop good timing, streamlining and stroke length. Simply swim one full stroke and whilst keeping your hands together in the stretched streamlined position, execute the second leg kick and repeat."},{"linkHref":"drills/Swimming/Breaststroke-Drills/Breaststroke-Drills7.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril7n","pracTitle":"Breaststroke-Drills7","pracDescription":"Breaststroke Kick on your back with arms stretched down the pool above your headpressing over your ears in a streamlined position and looking up towards the ceiling. The knees will be kept under the water surface. Develop a symmetrical kick. This drill will help stop the knees coming forward under the body when swimming full stroke."},{"linkHref":"drills/Swimming/Breaststroke-Drills/Breaststroke-Drills8.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril8n","pracTitle":"Breaststroke-Drills8","pracDescription":"Treading Water with alternate breaststroke legs will condition the legs for full stroke swimming. Treading water can be executed at low intensity or high intensity with or without the movement of hands adding variety to the pool session"},{"linkHref":"drills/Swimming/Breaststroke-Drills/Breaststroke-Drills9.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril9n","pracTitle":"Breaststroke-Drills9","pracDescription":"Underwater Breaststroke swimming will help condition the lungs. Swim one stroke on the surface of the water and two strokes underwater with rest intervals at every length. known as hypoxic training it is most beneficial to improve the lung capacity. Only swim for as long as is comfortable."},{"linkHref":"drills/Swimming/Breaststroke-Drills/Breaststroke-Drills10.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Drill1","pracTitle":"Breaststroke-Drills10","pracDescription":"Treading Water with alternate breaststroke legs will condition the legs for full stroke swimming. Treading water can be executed at low intensity or high intensity with or without the movement of hands adding variety to the pool session."},{"linkHref":"drills/Swimming/Breaststroke-Drills/Breaststroke-Drills11.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Drill12","pracTitle":"Breaststroke-Drills11","pracDescription":"Breaststroke Kick with hands held together around your seat. This will develop good strength endurance to the legs as high resistance through the water is created from the body position."},{"linkHref":"drills/Swimming/Breaststroke-Drills/Breaststroke-Drills12.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Drill14","pracTitle":"Breaststroke-Drills12","pracDescription":"Breaststroke Kick on your back with arms stretched down the pool above your headpressing over your ears in a streamlined position and looking up towards the ceiling. The knees will be kept under the water surface. Develop a symmetrical kick. This drill will help stop the knees coming forward under the body when swimming full stroke."}]
{"linkHref":"drills/Swimming/Breaststroke-Technique/Breaststroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"breastroke","pracTitle":"Breaststroke","pracDescription":""},{"linkHref":"drills/Swimming/Breaststroke-Technique/No-1-Full-Stroke-Swimming.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"body","pracTitle":"No.1 Full Stroke Swimming","pracDescription":"Following the leg kick after the hands have recovered forwards the body will be stretched out and lying flat in the water in a streamlined position with feet and toes pointed, hips are held high with your face in the water, hands are together with palms facing slightly outwards to keep a hold of the water; At this point of the stroke cycle the pull commences, the head and shoulders will lift and a large breath is taken. The body will rise and fall in relation to the kick, pull breathing patern creating a wave like undulating flow through the stroke cycle."},{"linkHref":"drills/Swimming/Breaststroke-Technique/No-2-Dive-Start.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"start","pracTitle":"No.2 Dive Start","pracDescription":"Stand firmly on the starting block with toes rapped around the front edge. Place hands to the side or front of the strating block; Fingers will secure starting position with body weight slightly forwards. Dive out down the pool to full stretch; Pike at the highest point within the dive whilst in the air by droping your head towards the water surface. The whole body then travels through the same point of contact which the hands have made for a streamlined entry into the pool. Never dive into shallow waters."},{"linkHref":"drills/Swimming/Breaststroke-Technique/No-3-Dive-Entry.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"under","pracTitle":"No.3 Dive Entry","pracDescription":"The whole body enters through the same point of contact on the water surface as if you were diving through a hoop. Following full body entry into the water, the body levels out and into a streamlined position; Hold this position underwater and execute one breaststroke arm pull past your hips and one full leg kick as the hands recover forwards underwater and reach for the surface; The head then breaks the water surface to breath as you start your first swimming stroke. Ensure the leg kick helps the body to the water surface. It is possible to find greater speed whilst underwater due to good streamlining and momentum from the dive. A slightly deeper dive is required for breaststroke giving depth to achieve the underwater pull and kick action. Never dive into shallow waters."},{"linkHref":"drills/Swimming/Breaststroke-Technique/No-4-Kick-Action.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"leg","pracTitle":"No.4 Kick Action","pracDescription":"From the stretched streamlined position lift your heels up to your costume and turn out your ankles as they reach the highest point. On full recovery of the feet ensure the knees are behind the line of your hips. (Lift of the knees underwater towards the body should be avoided). Both feet then kick back, round and slightly downwards with the soles pressing and pushing on the water. Develop and execute total symmetry and balance and finish the kicking action with both feet whipping together and toes pointed. The kick builds with speed throughout and is ofetn refered to as a whip kick."},{"linkHref":"drills/Swimming/Breaststroke-Technique/No-5-Pull-Action.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"arm","pracTitle":"No.5 Pull Action","pracDescription":"From the stretched streamline position, press the water outwards with your hands pushing your upper arm, forearm, wrist and hand out sideways wide of the shoulders and no more than twice shoulder width. The hands then lead the forearm in a downwards, inwards an upwards circuling action bringing the hands close together up to the water surface with palms facing inwards; Continue with immediate forward recovery of the hands to full stretch and the starting position once again. The palms of the hands will now be facing slightly outwards."},{"linkHref":"drills/Swimming/Breaststroke-Technique/No-6-Breathing-Action.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"breath","pracTitle":"No.6 Breathing Action","pracDescription":"Breath once in each stroke cycle to the front as the hands press inwards and upwards during the arm pull, breath just before the feet kick outwards and backwards. As the legs finish the kick action, ensure to exhale with face in the water throughout the stretched streamline position."},{"linkHref":"drills/Swimming/Breaststroke-Technique/No-7-Touch-Turn.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"turn","pracTitle":"No.7 Touch Turn","pracDescription":"Reach for the wall following the leg kick. Touch the wall with both hands and immediately lift the knees towards the chest and plant both feet on the wall. Push one hand forwards cutting underwater and point this arm in the direction you wish to swim as soon as the knees start to lift. The trailing arm will move over the water surface and cuts into the water with the hand to meet up with your leading arm, at which point you will start to push off the wall with your legs. With both hands underwater hold a streamlined position following the push off. Stay underwater to execute one arm stroke and pull back past your hips, the hands are then pushed forwards close to the chest to the front of the stroke. As the hands recover under the body the kick is executed and sends the body to the water surface in the stretched position, allow the head to break the surface before you resume full stroke swimming."},{"linkHref":"drills/Swimming/Breaststroke-Technique/No-8-Hip-Position.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"time","pracTitle":"No.8 Hip Position","pracDescription":"The hips stay high during every swim stroke and will lift even more so when the hands push forwards and the legs kick back. To ensure a high hip position place your face down on the water surface as you stretch forwards in the streamlined position; This creates a small wave like dolphin motion through the water and when executed correctly, a sense of swimming down hill will occur."}]
{"linkHref":"drills/Swimming/Breaststroke-Top-Tips/Breaststroke-Top-Tips1.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"toptip10","pracTitle":"Breaststroke-Top-Tips1","pracDescription":"To improve your Breaststroke, hold the top of a small float and kick Breaststroke down the pool whilst on your back. Concentrate on keeping your knees underwater. Always turn your ankles and feet out sideways creating symmetry and balance in the stroke. Feet come together and meet up at the end of every kick."},{"linkHref":"drills/Swimming/Breaststroke-Top-Tips/Breaststroke-Top-Tips2.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"toptip11","pracTitle":"Breaststroke-Top-Tips2","pracDescription":"For better Breaststroke, swim with a long glide and count your strokes for each length. Ensure good streamlining as you stretch down the pool with hands and feet together. Ensure a long glide as you push off the wall with one pull and one kick underwater. Good streamlining underwater will ensure you swim faster."},{"linkHref":"drills/Swimming/Breaststroke-Top-Tips/Breaststroke-Top-Tips3.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"toptip7","pracTitle":"Breaststroke-Top-Tips3","pracDescription":"Underwater Breaststroke swimming will help condition the lungs. Swim one stroke on the surface of the water and two strokes underwater with rest intervals at every length, known as hypoxic training this will improve the lung capacity. Only swim for as long as is comfortable."},{"linkHref":"drills/Swimming/Breaststroke-Top-Tips/Arm-stroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"toptip3","pracTitle":"Arm stroke","pracDescription":"For better Breaststroke, take a pull buoy and place it high between your legs. Let your legs float as you concentrate on the arm stroke. Pull no more then twice shoulder width apart and apply more power as the hands sweep inwards and upwards to the water surface, breath and recover the hands guickly forwards."},{"linkHref":"drills/Swimming/Breaststroke-Top-Tips/Lift-your-Heels.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"breasttip","pracTitle":"Lift your Heels","pracDescription":"To improve your Breaststroke, hold the top of a large float and kick Breaststroke down the pool. Concentrate on lifting your heels high up to your costume line. Always turn your ankles and feet out sideways in order to catch the water and push it back. Feet come together and meet up at the end of every kick."},{"linkHref":"drills/Swimming/Breaststroke-Top-Tips/Rhythm-and-Timing.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"toptip1","pracTitle":"Rhythm and Timing","pracDescription":"Rhythm and Timing is the secret to good Breaststroke swimming. Count how many strokes it takes you to glide down the pool. Recover the hands quickly to the front of the stroke after the pull action. Hands and feet always finish together at the end of every stroke."}]
{"linkHref":"drills/Swimming/Butterfly-Drills/Butterfly-Drills1.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril20n","pracTitle":"Butterfly-Drills1","pracDescription":"Kick Dolphin Legs with or without a small flexible float. Hold the top of the float with two hands. Keep the feet together as you kick both legs in an undulating dolphin motion starting from the hips through to the toes. This drill will help condition your stomach as well as your legs."},{"linkHref":"drills/Swimming/Butterfly-Drills/Butterfly-Drills2.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril21n","pracTitle":"Butterfly-Drills2","pracDescription":"Kick Dolphin Legs whilst on your side. Stretch one arm down the pool above the head holding the top of a small float, keep the other arm by your side. Keep your feet together as you kick to opposite sides of the pool. This drill will help increase flexibility in your shoulders as well as condition the legs."},{"linkHref":"drills/Swimming/Butterfly-Drills/Butterfly-Drills3.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril22n","pracTitle":"Butterfly-Drills3","pracDescription":"Swim one full stroke cycle over the water diving underwater to kick three dolphin kicks before resuming one full stroke on the surface. You must drop your head down underwater to allow your hips to lift, you are then able to kick underwater. This will develop the undulation of butterfly and a good hypoxic drill for improving your lung capacity."},{"linkHref":"drills/Swimming/Butterfly-Drills/Butterfly-Drills4.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril23n","pracTitle":"Butterfly-Drills4","pracDescription":"Butterfly Mixing Drill (bronzeZone). Swim two strokes with your right arm, two strokes with your left arm and one stroke with both arms together taking a breath after every stroke. This will help build correct timing and reduce fatigue in your shoulders. Increase number of strokes for silverZone and goldZone."},{"linkHref":"drills/Swimming/Butterfly-Drills/Butterfly-Drills5.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril24n","pracTitle":"Butterfly-Drills5","pracDescription":"Swim Single Arm Butterfly to exaggerate the high hips. Alternate right and left arm every other length. This will also help reduce fatigue in the shoulders as it is most difficult to maintain full stroke for long distances."},{"linkHref":"drills/Swimming/Butterfly-Drills/Butterfly-Drills6.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril25n","pracTitle":"Butterfly-Drills6","pracDescription":"Swim Catch-Up Butterfly to help create a high hipposition relieving the strain of full stroke. This drillis swam as single arm butterfly but starting the second pull with the opposite arm just as the hands meet up at the front of the stroke."},{"linkHref":"drills/Swimming/Butterfly-Drills/Butterfly-Drills7.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Drill3","pracTitle":"Butterfly-Drills7","pracDescription":"Swim Catch-Up Butterfly to help create a high hipposition relieving the strain of full stroke. This drillis swam as single arm butterfly but starting the second pull with the opposite arm just as the hands meet up at the front of the stroke."},{"linkHref":"drills/Swimming/Butterfly-Drills/Butterfly-Drills8.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Drill6","pracTitle":"Butterfly-Drills8","pracDescription":"Swim Single Arm Butterfly to exaggerate the high hips. Alternate right and left arm every other length. This will also help reduce fatigue in the shoulders as it is most difficult to maintain full stroke for long distances."},{"linkHref":"drills/Swimming/Butterfly-Drills/Butterfly-Drills9.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Drill7","pracTitle":"Butterfly-Drills9","pracDescription":"Kick Dolphin Legs whilst on your side. Stretch one arm down the pool above the head holding the top of a small float, keep the other arm by your side. Keep your feet together as you kick to opposite sides of the pool. This drill will help increase flexibility in your shoulders as well as condition the legs."},{"linkHref":"drills/Swimming/Butterfly-Drills/Butterfly-Drills10.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Drill8","pracTitle":"Butterfly-Drills10","pracDescription":"Kick Dolphin Legs with or without a small flexible float. Hold the top of the float with two hands. Keep the feet together as you kick both legs in an undulating dolphin motion starting from the hips through to the toes. This drill will help condition your stomach as well as your legs."},{"linkHref":"drills/Swimming/Butterfly-Drills/Butterfly-Drills11.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Fly12","pracTitle":"Butterfly-Drills11","pracDescription":"Swim one full stroke cycle over the water diving underwater to kick three dolphin kicks before resuming one full stroke on the surface. You must drop your head down underwater to allow your hips to lift, you are then able to kick underwater. This will develop the undulation of butterfly and a good hypoxic drill for improving your lung capacity."},{"linkHref":"drills/Swimming/Butterfly-Drills/Butterfly-Drills12.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Fly13","pracTitle":"Butterfly-Drills12","pracDescription":"Butterfly Mixing Drill (bronzeZone). Swim two strokes with your right arm, two strokes with your left arm and one stroke with both arms together taking a breath after every stroke. This will help build correct timing and reduce fatigue in your shoulders. Increase number of strokes for silverZone and goldZone."}]
{"linkHref":"drills/Swimming/Butterfly-Technique/Butterfly-Technique1.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dive","pracTitle":"Butterfly-Technique1","pracDescription":""},{"linkHref":"drills/Swimming/Butterfly-Technique/Butterfly-Technique2.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Fly2","pracTitle":"Butterfly-Technique2","pracDescription":""},{"linkHref":"drills/Swimming/Butterfly-Technique/Butterfly-Technique3.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Fly3","pracTitle":"Butterfly-Technique3","pracDescription":""},{"linkHref":"drills/Swimming/Butterfly-Technique/Butterfly-Technique4.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Fly4","pracTitle":"Butterfly-Technique4","pracDescription":""},{"linkHref":"drills/Swimming/Butterfly-Technique/Butterfly-Technique5.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Fly5","pracTitle":"Butterfly-Technique5","pracDescription":""},{"linkHref":"drills/Swimming/Butterfly-Technique/Butterfly-Technique6.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Fly7","pracTitle":"Butterfly-Technique6","pracDescription":""},{"linkHref":"drills/Swimming/Butterfly-Technique/Butterfly-Technique7.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Fly8","pracTitle":"Butterfly-Technique7","pracDescription":""},{"linkHref":"drills/Swimming/Butterfly-Technique/Breathing-.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Buttbreathing_N","pracTitle":"Breathing.","pracDescription":"Breathing takes place by lifting the head to the font of the stroke or slightly sideways during the arm action. During the arm action keep the chin low to the water surface with the breath taken as the hands approach and move past the hips. Breathing only once every second arm stroke will improve streamlining and increase lung capasity."},{"linkHref":"drills/Swimming/Butterfly-Technique/Dive-Entry-.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Buttdiveentry_N","pracTitle":"Dive Entry.","pracDescription":"Hold a streamlined position underwater with a continuous dolphin leg action to maintain speed up to a maximum of fifteen metres within the laws of swimming. Ensure the leg kick drives the body up to the water surface; Maintain speed as the head breaks through the surface and resume full stroke. A slightly deeper dive is required for butterfly. If you dive too flat speed through the water and effort from the poolside or starting block will be lost. Never dive into shallow waters."},{"linkHref":"drills/Swimming/Butterfly-Technique/Dive-Start-.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Butterflystart","pracTitle":"Dive Start.","pracDescription":"Stand firmly on the poolside or starting block with toes rapped around the front edge. Place hands to the side or front of the starting block; Fingers will secure starting position with body weight slightly forwards. Dive out down the pool to full stretch; Pike at the highest point of the dive whilst in the air by droping your head in order to enter the water. The whole body enters through the same point of contact on the water surface as if you were diving through a hoop; Snap out of this position and into a streamlined position on immediate entry into the water in order for the body to follow through the same point of entry. Never dive into shallow waters."},{"linkHref":"drills/Swimming/Butterfly-Technique/Full-stroke-cycle-.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Buttfull_N","pracTitle":"Full stroke cycle.","pracDescription":"Full Video Tutorial - Spring 2004 -The butterfly technique is the most modern of all four swimming strokes. Developed from breaststroke, it has similarities as regards undulation and the dolphin type action that occurs. Undulation will occure when the head and upper body rises and falls in realtion to the kick, pull and breathing pattern. Develop a good streamline position by placing your face in the water before the hands enter at the front of the stroke. The hips are swept up to the water surface as the head and face drops down; At this point the arms are being swept forwards over the top of the water with the help of the second leg kick. There are always two leg kicks to every one arm pull within the full stroke cycle. Develop rhythm and timing rather than pure strength and power."},{"linkHref":"drills/Swimming/Butterfly-Technique/Full-Stroke-Swimming.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"butterfly","pracTitle":"Full Stroke Swimming","pracDescription":"The body is streamlined and almost horizontal in the water. The back of the head in the water and eyes looking up towards the ceiling and and very slightly forwards. Hold the head perfectly still in a central position. The chest is clear of the water surface with hips held high. Increased upper body rotation will enable more power to be applied throughout the pull. The feet and toes are pointed to the opposite end of the pool creating a small amount of white water splash. Kicking is achieved with knees kept below the water surface. Ensure good streamlining at all times."},{"linkHref":"drills/Swimming/Butterfly-Technique/Full-Stroke-Swimming.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Butterflyfull","pracTitle":"Full Stroke Swimming","pracDescription":"The butterfly technique is the most modern of all four swimming strokes. Developed from breaststroke, it has similarities as regards undulation and the dolphin type action that occurs. Undulation will occure when the head and upper body rises and falls in realtion to the kick, pull and breathing pattern. Develop a good streamline position by placing your face in the water before the hands enter at the front of the stroke. The hips are swept up to the water surface as the head and face drops down; At this point the arms are being swept forwards over the top of the water with the help of the second leg kick. There are always two leg kicks to every one arm pull within the full stroke cycle. Develop rhythm and timing rather than pure strength and power."},{"linkHref":"drills/Swimming/Butterfly-Technique/Hip-Position-.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Butterflyhip","pracTitle":"Hip Position.","pracDescription":"The hips stay high to the water surface throughout the whole stroke cycle with undulating rhythum as the head and shoulders rise and fall in tune with the pattern of the stroke."},{"linkHref":"drills/Swimming/Butterfly-Technique/Kick-Action-.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Buttkickaction_N","pracTitle":"Kick Action.","pracDescription":"A simultaneous kick starting at your hips with hips lifting and lowering with full undulation and movement down through the legs. The kick starts from the hips rather than the knees and follows an undulating pattern with the stroke. Execute two rhythmic kicks to every one arm cycle with the second kick more powerful than the first to help lift your arms clear of the water, knees bending and straightening, feet and toes pointed and held close together. Develop good undulating rhythum from the hips and good timing and feel for the stroke technique will develop."},{"linkHref":"drills/Swimming/Butterfly-Technique/Pull-Action-.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Butterflypull","pracTitle":"Pull Action.","pracDescription":"A simultaneous double arm circling action, starting the pull with arms out in front no more than shoulder width apart, face on the water with hands entering the water in front of the shoulders; Pulling in and under the body and through past the hips at which point breathing takes place by pushing the chin forward clear of the water surface, elbows and hands then lift out of the water and sweep forwards over the water surface to help lift the hips, re-entry of the hands in front of the shoulders will then take place for another stroke cycle. The pulling pattern underwater is with slightly bent elbows to create more leverage and power."},{"linkHref":"drills/Swimming/Butterfly-Technique/Touch-Turn-.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Butterflyturn","pracTitle":"Touch Turn.","pracDescription":"On the last stroke stretch for the wall with both hands and drive the leg kick. Touch the wall with both hands and lift the knees towards the chest and place both feet on the wall. One arm then moves forward cutting underwater, the trailing arm is taken over the water surface and the hand cuts into the water to meet up with the leading arm. As you push off the wall underwater, stretch down the pool with hands and feet held together to develop good streamlining. Before full stroke swimming is resumed, three or four dolphin leg kicks are executed, to a maximum of fifteen metres within the laws of swimming, as greater speed can be found whilst underwater when good streamlining is achieved."}]
{"linkHref":"drills/Swimming/Butterfly-Top-Tips/Butterfly-Top-Tips1.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tip16","pracTitle":"Butterfly-Top-Tips1","pracDescription":"To improve your Butterfly, practice the dolphin leg kick whilst on your side with or without a small float. Keep your feet together and start to drive the legs from your hips and keep your toes pointed. Take a good breath after every second leg kick to help create good timing."},{"linkHref":"drills/Swimming/Butterfly-Top-Tips/Butterfly-Top-Tips2.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tip17","pracTitle":"Butterfly-Top-Tips2","pracDescription":"When you're swimming full stroke Butterfly, ensure there are two kicks to every one arm pull. The second leg kick should help send your arms clear of the water surface. Breath every time you pull or breath every second pull to really work the lungs."},{"linkHref":"drills/Swimming/Butterfly-Top-Tips/Butterfly-Top-Tips3.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tip18","pracTitle":"Butterfly-Top-Tips3","pracDescription":"To improve your Butterfly technique, swim one full stroke then two strokes with your right arm and two strokes with your left arm and repeat. You will be able to swim further distances as there will be less fatigue through the shoulders and will develop good rhythm and timing."},{"linkHref":"drills/Swimming/Butterfly-Top-Tips/Butterfly-Top-Tips4.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tip5","pracTitle":"Butterfly-Top-Tips4","pracDescription":"To improve your Butterfly, practice the dolphin leg kick with or without a float on your front or back, keep your feet together and start to drive the legs from your hips. Take a breath after every second leg kick to help create good timing. (If a float is selected use a small flexible float so not to place stress on the lower back)."},{"linkHref":"drills/Swimming/Butterfly-Top-Tips/Butterfly-Top-Tips5.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tip6","pracTitle":"Butterfly-Top-Tips5","pracDescription":"When you're swimming full stroke Butterfly, ensure your head drops down on the water surface as your arms are taken over the water. There is always two kicks to every one arm pull with the second leg kick helping send your arms clear of the water."},{"linkHref":"drills/Swimming/Butterfly-Top-Tips/Butterfly-Top-Tips6.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tip7","pracTitle":"Butterfly-Top-Tips6","pracDescription":"To improve your Butterfly breathing technique, swim with a breath taken to the front of the stroke or try breathing to the side of the stroke, whichever is more comfortable."}]
{"linkHref":"drills/Swimming/Endurance/Endurance1.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endc","pracTitle":"Endurance1","pracDescription":"Continuous Kick with a float for 150mts usingat least two different strokes.Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Endurance/Endurance2.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endc","pracTitle":"Endurance2","pracDescription":"Swim 100mts on your choice of stroke butdifferent to the stroke used in the main set.Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Endurance/Endurance3.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endc","pracTitle":"Endurance3","pracDescription":"Swim 200mts BR Long Glide taking rest as andwhen required for full recovery.Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Endurance/Endurance4.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endc","pracTitle":"Endurance4","pracDescription":"Swim 2 x 150mts on the stroke that youdropped after the warm up using at least onedrill during each distance.Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Endurance/Endurance5.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endc","pracTitle":"Endurance5","pracDescription":"Kick 100mts BR on your back, keeping theknees below the water surface.Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Endurance/Endurance6.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endc","pracTitle":"Endurance6","pracDescription":"Swim 100mts BC: 2 x 50mts BR: 100mts ChoiceStroke with 60sec rest after each distance.Pulse below 120 bpm.Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Endurance/Endurance7.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endc","pracTitle":"Endurance7","pracDescription":"Swim 300mts Choice Stroke with at least4Lengths Kick with or without a float. Reducepulse from 130bpm to below 120bpm.Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Endurance/Endurance8.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endc","pracTitle":"Endurance8","pracDescription":"Swim for 5 - 7min as you wish. Pulse below120 bpm throughout the swim.Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Endurance/Endurance9.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endc","pracTitle":"Endurance9","pracDescription":"Swim 6 x 50mts using two strokes and yourchoice of stroke drills with 30sec rest aftereach distance. (see Technical Section for moreinformation). Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Endurance/Endurance10.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endint","pracTitle":"Endurance10","pracDescription":"Swim 16 x 25mts as 4Swim FC: 4Kick BR: 4PullFLY: 4Swim FC with 30sec rest after everylength. Pulse 140 bpm. Moderate Effort."},{"linkHref":"drills/Swimming/Endurance/Endurance11.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endint","pracTitle":"Endurance11","pracDescription":"Swim 400mts Reverse Individual Medley with3min rest at the end of the distance.Pulse 140-150 bpm. Moderate Effort."},{"linkHref":"drills/Swimming/Endurance/Endurance12.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endint","pracTitle":"Endurance12","pracDescription":"Swim 4 x 100mts as 1Swim: 1Pull: 1Kick:1Swim on your number one stroke with floatsand pull buoys with or without fins and handpaddles. Pulse 130 - 140 bpm. Moderate Effort."},{"linkHref":"drills/Swimming/Endurance/Endurance13.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Endurance13","pracDescription":"16 x 25mts FC with 10sec rest after everylength. Moderate / Strong Effort."},{"linkHref":"drills/Swimming/Endurance/Endurance14.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Endurance14","pracDescription":"Swim Continuously for 20 minutes on your favourite stroke with 2min rest at the finish and 10sec rest as and when required throughout the swim. (Count how many lengths you have swum).Moderate / Strong Effort"},{"linkHref":"drills/Swimming/Endurance/Endurance15.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Endurance15","pracDescription":"Swim 7 x 100mts on your choice of strokeswith 30sec rest after every swim.Moderate Effort."},{"linkHref":"drills/Swimming/Endurance/Endurance16.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Endurance16","pracDescription":"Swim 18 x 50mts on two different strokesother than one of the strokes used in thewarm up with 20sec rest after everytwo lengths. Moderate Effort."},{"linkHref":"drills/Swimming/Endurance/Endurance17.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Endurance17","pracDescription":"Swim 3 x (5 x 50mts) set1 FC, set2 BR, set3 BCor FLY with10sec rest after every 50mts and anextra 60sec at the end of each set.Moderate Effort."},{"linkHref":"drills/Swimming/Endurance/Endurance18.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Endurance18","pracDescription":"Swim 12 x 100mts FC with 30sec rest or 2minturnaround whichever the longer after eachdistance. Pulse 150-160 bpm.Moderate / Strong Effort."},{"linkHref":"drills/Swimming/Endurance/Endurance19.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Endurance19","pracDescription":"Swim 12 x 100 Individual Medley i.e. 1LengthFLY,BC,BR,FC with 30sec rest after eachdistance. Pulse 150-160 bpm. Moderate /Strong Effort."},{"linkHref":"drills/Swimming/Endurance/Endurance20.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Endurance20","pracDescription":"Swim 8 x 150mts FC with the last 2Lengths onyour choice of stroke with 30sec rest at theend of each distance. Pulse 150 - 160 bpm.Moderate / Strong Effort."},{"linkHref":"drills/Swimming/Endurance/Endurance21.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Endurance21","pracDescription":"Swim 3 x 100mts FC as 1Swim, 1Kick, 1Pull (usekick boards and pull buoys to help the bodyposition) with 30sec rest after each distance.Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Endurance/Endurance22.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Endurance22","pracDescription":"Swim 1 x 25mts: 1 x 50mts: 1 x 75mts: 1 x100mts 1 x 75mts 1 x 50mts 1 x 25mts on yourchoice of stroke with 20sec rest after eachdistance. Moderate / Strong Effort."},{"linkHref":"drills/Swimming/Endurance/Endurance23.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endw","pracTitle":"Endurance23","pracDescription":"Swim 6 x 75mts alternating 75mts Swim,75mts Pull, 75mts Kick and repeat with 20secrest after each distance on your choice twodifferent strokes. Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Endurance/Endurance24.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endw","pracTitle":"Endurance24","pracDescription":"Swim 100mts BC: Swim 100mts Choice stroke:Swim 100mts BC with 30sec rest after eachdistance. Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Endurance/Endurance25.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endw","pracTitle":"Endurance25","pracDescription":"Swim 300mts FC: 4 x 75mts Choice stroke with30sec rest after each distance and an extra60sec rest at the finish. Easy Effort."},{"linkHref":"drills/Swimming/Endurance/Endurance26.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endw","pracTitle":"Endurance26","pracDescription":"Swim 300mts continuous on two differentstrokes applying a little more effort on one ofthe strokes and taking 2min rest at the finish.Easy Effort."},{"linkHref":"drills/Swimming/Endurance/Endurance27.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endw","pracTitle":"Endurance27","pracDescription":"Swim 200mts FC: 100mts BR: 50mts BC: 100mtsBR: 200mts FC with 60sec rest after eachdistance. Easy Effort."},{"linkHref":"drills/Swimming/Endurance/Endurance28.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endw","pracTitle":"Endurance28","pracDescription":"Swim 5 x 100mts FC with every 4th Length BRor BC with 60sec rest after each distance.Pulse 120 bpm. Easy Effort."},{"linkHref":"drills/Swimming/Endurance/Endurance29.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endw","pracTitle":"Endurance29","pracDescription":"Swim 250mts FC with 60sec rest at the end ofthe distance: Kick 5 x 50mts FC or FLY with30sec rest after each distance. Pulse 120 bpm.Easy Effort."},{"linkHref":"drills/Swimming/Endurance/Endurance30.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endw","pracTitle":"Endurance30","pracDescription":"Swim 500mts continuous using at least twodifferent strokes with 3min rest at the end ofthe distance. Progress pulse from below 100beats per minute to 120 bpm. Easy Effort."},{"linkHref":"drills/Swimming/Endurance/Backstroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endc","pracTitle":"Backstroke","pracDescription":"Swim 5 x 25m (5 x 1 length) Backstroke with 20sec rest after every length. Practice a Top Tipfrom the back of the splash card. Easy Effort."},{"linkHref":"drills/Swimming/Endurance/Backstroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endc","pracTitle":"Backstroke","pracDescription":"Swim 6 x 25m (6 x 1 length) Backstroke with 20sec rest after every length. On each push off thewall practice good streamlining - arms straight -feet and toes pointed. Easy Effort."},{"linkHref":"drills/Swimming/Endurance/Backstroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Backstroke","pracDescription":"Swim 6 x 25m (6 x 1 length) Backstroke with 10sec rest after each length. Every 3rd lengthChoice stroke swim. Strong Effort."},{"linkHref":"drills/Swimming/Endurance/Backstroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Backstroke","pracDescription":"Swim 12 x 25m (12 x 1 length) Backstroke with10 sec rest after each length. Every 3rd lengthChoice stroke swim. Strong Effort."},{"linkHref":"drills/Swimming/Endurance/Backstroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endw","pracTitle":"Backstroke","pracDescription":"Swim 5 x 25m (5 x 1 length) Backstroke with 15sec rest after each length. The 3rd length PullBackstroke with a pull buoy float.Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Endurance/Backstroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endw","pracTitle":"Backstroke","pracDescription":"Swim 6 x 25m (6 x 1 length) Backstroke with 15sec rest after each length. The 3rd length PullBackstroke with a pull buoy float.Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Endurance/Breaststroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endc","pracTitle":"Breaststroke","pracDescription":"Swim 5 X 25m (5 X 1 length) Breaststroke with 20 sec rest after every length long Glide Breaststroke or Tread Water for 5 X 30 sec.Easy Effort."},{"linkHref":"drills/Swimming/Endurance/Breaststroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endc","pracTitle":"Breaststroke","pracDescription":"Swim 6 x 25m (6 x 1 length) Breaststroke with20 sec rest after every length or Tread Water for6 x 30 sec or Kick Breaststroke on your backwith a float and concentrate on breathing easy.Easy Effort."},{"linkHref":"drills/Swimming/Endurance/Breaststroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Breaststroke","pracDescription":"Swim 6 X 25m (6 X 1 length)Breaststroke with 10 sec rest after each length. Every 3rd length choice stoke swim.Strong Effort."},{"linkHref":"drills/Swimming/Endurance/Breaststroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Breaststroke","pracDescription":"Swim 12 x 25m (12 x 1 length) Breaststroke with10 sec rest after each length. Every 3rd lengthChoice stroke swim. Strong Effort."},{"linkHref":"drills/Swimming/Endurance/Breaststroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endw","pracTitle":"Breaststroke","pracDescription":"Swim 5 X 25m (5 X 1 length) Breaststroke with 15 sec rest after each length.The 3rd length Pull Breaststroke with a Pull buoy float.Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Endurance/Breaststroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endw","pracTitle":"Breaststroke","pracDescription":"Swim 6 x 25m (6 x 1 length) Breaststroke with15 sec rest after each length. Every 3rd lengthPull Breaststroke with a pull buoy float.Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Endurance/Butterfly.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endc","pracTitle":"Butterfly","pracDescription":"Swim 5 x 25m (5 x 1 length) Butterfly with 20sec rest after every length. Practice a Top Tipfrom the back of the splash card. Easy Effort."},{"linkHref":"drills/Swimming/Endurance/Butterfly.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endc","pracTitle":"Butterfly","pracDescription":"Swim 6 x 25m (6 x 1 length) Butterfly with 20sec rest after every length or Tread Water for 6x 30 sec or practice the Top Tips from the backof the splash card or a mixture of all three choices. Easy Effort"},{"linkHref":"drills/Swimming/Endurance/Butterfly.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Butterfly","pracDescription":"Swim 6 x 25m (6 x 1 length) Butterfly with 10sec rest after each length. Every 3rd lengthChoice stroke swim. Strong Effort."},{"linkHref":"drills/Swimming/Endurance/Butterfly.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Butterfly","pracDescription":"Swim 12 x 25m (12 x 1 length) Butterfly with 10sec rest after each length. Every 3rd lengthChoice stroke swim. Strong Effort."},{"linkHref":"drills/Swimming/Endurance/Butterfly.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endw","pracTitle":"Butterfly","pracDescription":"Swim 5 x 25m (5 x 1 length) Butterfly with 15sec rest after each length. The 3rd length PullButterfly with a pull buoy float. Single ArmButterfly will reduce the amount of strainacross the shoulders i.e. swim two strokes withyour left arm and two strokes with your rightarm. Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Endurance/Butterfly.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endw","pracTitle":"Butterfly","pracDescription":"Swim 6 x 25m (6 x 1 length) Butterfly with 15sec rest after each length. Every 3rd length PullButterfly with a pull buoy float.Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Endurance/Frontcrawl.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endc","pracTitle":"Frontcrawl","pracDescription":"Swim 5 x 25m (5 x 1 length) Frontcrawl with 20sec rest after every length. Practice a Top Tipfrom the back of the splash card.Easy Effort."},{"linkHref":"drills/Swimming/Endurance/Frontcrawl.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endc","pracTitle":"Frontcrawl","pracDescription":"Swim 6 X 25m (6 X 1 length) Frontcrawl with 20 sec rest after every length or practice three Top Tips from the drill topic or Tread water for 6 x 30 sec or a mixture of these three choices.Easy Effort"},{"linkHref":"drills/Swimming/Endurance/Frontcrawl.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Frontcrawl","pracDescription":"Swim 6 x 25m (6 x 1 length) Frontcrawl with 10sec rest after each length. Every 3rd lengthChoice stroke swim. Strong Effort."},{"linkHref":"drills/Swimming/Endurance/Frontcrawl.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Frontcrawl","pracDescription":"Swim 12 X 25m (12 X 1 length) Frontcrawl with 10 sec rest after each length. Every 3rd length choice stroke swim.Strong Effort"},{"linkHref":"drills/Swimming/Endurance/Frontcrawl.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endw","pracTitle":"Frontcrawl","pracDescription":"Swim 5 x 25m (5 x 1 length) Frontcrawl with 15sec rest after each length. The 3rd length PullFrontcrawl with a pull buoy float or KickFrontcrawl with a float. Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Endurance/Frontcrawl.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endw","pracTitle":"Frontcrawl","pracDescription":"Swim 6 X 25m (6 X 1length) Frontcrawl with 15 sec rest after each length.The 3rd length Pull Frontcrawl with a pull bouy float. (Do not use hand paddles during a warm up)Easy / Moderate Effort"}]
{"linkHref":"drills/Swimming/Frontcrawl-Drills/Frontcrawl-Drills1.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"crawl10","pracTitle":"Frontcrawl-Drills1","pracDescription":"Frontcrawl Bilateral Breathing Drill. Breath tothe left side and then the right side right of thestroke to create perfect balance and symmetryin the water, you will be taking one breath forevery three strokes. Keep the face low on thewater surface as you breath into the troughspace you have created. The head position willdetermine the streamline position."},{"linkHref":"drills/Swimming/Frontcrawl-Drills/Frontcrawl-Drills2.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Crawl2","pracTitle":"Frontcrawl-Drills2","pracDescription":"Frontcrawl Shoulder Touch Drill. Touch yourshoulder with one hand before it enters thewater. Keep your legs kicking strong as your armsmove slowly forward. This will ensure the elbowsare always higher than the pitch of the hands."},{"linkHref":"drills/Swimming/Frontcrawl-Drills/Frontcrawl-Drills3.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Crawl3","pracTitle":"Frontcrawl-Drills3","pracDescription":"Frontcrawl Forehead Touch Drill. Touch yourforehead with one hand before it enters thewater. Keep your legs kicking strong as yourarms move slowly forward. This will developcorrect elbow position."},{"linkHref":"drills/Swimming/Frontcrawl-Drills/Frontcrawl-Drills4.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Crawl4","pracTitle":"Frontcrawl-Drills4","pracDescription":"Frontcrawl Finger Touch Drill. Let your fingersskate across the water surface as you move yourarm slowly forward, allow the hand to cut intothe water with forefingers and thumb first. Keepyour legs kicking strong in order to support thebody. This will develop correct arm recovery."},{"linkHref":"drills/Swimming/Frontcrawl-Drills/Frontcrawl-Drills5.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"crawl5","pracTitle":"Frontcrawl-Drills5","pracDescription":"Frontcrawl Catch-Up Drill. Allow the stroketechnique to slow down with a pause at thefront of the stroke where the hands cometogether and meet up for two seconds.Maintain a good streamline position and keepyour legs kicking to improve your technique."},{"linkHref":"drills/Swimming/Frontcrawl-Drills/Frontcrawl-Drills6.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"crawl9","pracTitle":"Frontcrawl-Drills6","pracDescription":"Frontcrawl Streamline Drill. Push off the wallunderwater with hands overlapping and thebody stretched out. Kick underwater for a fewseconds or to a maximum of five, ten or fifteenmetres whichever is more comfortable. Walkback to the wall and repeat as necessary orswim easy for the remainder of the length."},{"linkHref":"drills/Swimming/Frontcrawl-Drills/Frontcrawl-Drills7.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"drill2new","pracTitle":"Frontcrawl-Drills7","pracDescription":"Frontcrawl Shoulder Touch Drill. Touch yourshoulder with one hand before it enters thewater. Keep your legs kicking strong as your armsmove slowly forward. This will ensure the elbowsare always higher than the pitch of the hands."},{"linkHref":"drills/Swimming/Frontcrawl-Drills/Frontcrawl-Drills8.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"drill3new","pracTitle":"Frontcrawl-Drills8","pracDescription":"Frontcrawl Forehead Touch Drill. Touch yourforehead with one hand before it enters thewater. Keep your legs kicking strong as yourarms move slowly forward. This will developcorrect elbow position."},{"linkHref":"drills/Swimming/Frontcrawl-Drills/Frontcrawl-Drills9.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"drill4new","pracTitle":"Frontcrawl-Drills9","pracDescription":"Frontcrawl Finger Touch Drill. Let your fingersskate across the water surface as you move yourarm slowly forward, allow the hand to cut intothe water with forefingers and thumb first. Keepyour legs kicking strong in order to support thebody. This will develop correct arm recovery."},{"linkHref":"drills/Swimming/Frontcrawl-Drills/Frontcrawl-Drills10.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"drill5new","pracTitle":"Frontcrawl-Drills10","pracDescription":"Frontcrawl Catch-Up Drill. Allow the stroketechnique to slow down with a pause at thefront of the stroke where the hands cometogether and meet up for two seconds.Maintain a good streamline position and keepyour legs kicking to improve your technique."},{"linkHref":"drills/Swimming/Frontcrawl-Drills/Frontcrawl-Drills11.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"drill6new","pracTitle":"Frontcrawl-Drills11","pracDescription":"Frontcrawl Bilateral Breathing Drill. Breath tothe left side and then the right side right of thestroke to create perfect balance and symmetryin the water, you will be taking one breath forevery three strokes. Keep the face low on thewater surface as you breath into the troughspace you have created. The head position willdetermine the streamline position."}]
{"linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique1.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"armcrawl3","pracTitle":"Frontcrawl-Technique1","pracDescription":""},{"linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique2.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"crawl1","pracTitle":"Frontcrawl-Technique2","pracDescription":""},{"linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique3.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"crawl11","pracTitle":"Frontcrawl-Technique3","pracDescription":""},{"linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique4.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"crawl12","pracTitle":"Frontcrawl-Technique4","pracDescription":""},{"linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique5.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"crawl13new","pracTitle":"Frontcrawl-Technique5","pracDescription":"Breathing.The breathing action is a regular and controlled turning of the head to either side. Ensure full and quick intake of breath and exhail into the water as the face returns to its central position. Bilateral breathing to the left and right of every third arm stroke will help develop good balance and rhythm."},{"linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique6.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"crawl14","pracTitle":"Frontcrawl-Technique6","pracDescription":""},{"linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique7.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Crawl8","pracTitle":"Frontcrawl-Technique7","pracDescription":""},{"linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique8.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Crawlfull","pracTitle":"Frontcrawl-Technique8","pracDescription":"Full Stroke Cycle."},{"linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique9.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Crawlfullnew","pracTitle":"Frontcrawl-Technique9","pracDescription":"Full Stroke Swimming.The body position will be streamlined and horizontal lying flat with the face in the water looking downwards. The hips are held high with rotation of the shoulders and upper body as the hand reaches underwater to full stretch allowing more power throughout the pull. This helps the body to cut through the water in a streamlined fashion. The shoulders should remain relaxed. The hips should roll in tune with the shoulders to stop any rigid swimming another common fault is snaking of the hips. The head is central and fixed turning to the left or right to breathe. The face should be placed on the water surface with the eyebrows underwater and forehead touching the water surface. The feet should break the surface, creating some white water splash from the turbulent mix of water and air."},{"linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique10.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"crawlkick","pracTitle":"Frontcrawl-Technique10","pracDescription":"Kick.Alternate kick kepping in line with the body and close to the water surface. Do not kick too deep. Start the kick from the hips and use the whole of your leg through to your feet and toes with feet and toes pointing towards the opposite end of the pool. (Do not drive or strat the kick from the knees). Knees will be slightly bent with legs and feet pasing close to each other with feet creating a small amount of white water splash. Increase the speed of kick to a six beat leg kick for greater propulsion over short distances (six leg kicks to every full arm stroke cycle). The kick for distance swimmers is mainly used for balance."},{"linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique11.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"crawlturnnew","pracTitle":"Frontcrawl-Technique11","pracDescription":"Turn.Tumble Turn. Focus onto the wall five metres away and be aware of how many strokes it takes you to reach the wall. On the penultimate stroke the hand is taken down under the body at right angles towards your opposite hip in order to pivot around the wall. Do not execute the tumble turn in a head over heels fashion as you will be left on your back. As the feet are planted on the wall the leading arm finds a straight direction to follow whilst underwater. Once the feet have been firmly placed they drive off the wall with both hands together, push off underwater to create a streamlined position, hold for two seconds after the push off; This will keep the body under the oncoming wave you have created and cut back on resistance; After a short glide start to kick with frontcrawl or dolphin legs underwater for another two seconds, the head then breaks the surface first to resume full stroke."},{"linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique12.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dive1","pracTitle":"Frontcrawl-Technique12","pracDescription":""},{"linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique13.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Frontbreath","pracTitle":"Frontcrawl-Technique13","pracDescription":"Breathing.The breathing action is a regular and controlled turning of the head to either side. Ensure full and quick intake of breath and exhail into the water as the face returns to its central position. Bilateral breathing to the left and right of every third arm stroke will help develop good balance and rhythm."},{"linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique14.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Frontdiveentry","pracTitle":"Frontcrawl-Technique14","pracDescription":""},{"linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique15.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Frontdivestart","pracTitle":"Frontcrawl-Technique15","pracDescription":"Dive Start.Stand firmly on the poolside or starting blockwith toes wrapped around the front edge. Place hands to the front or side of the starting block; Fingers will secure starting position with body weight slightly forwards. Dive out down the pool to full stretch; Pike at the highest point of the dive whilst in the air in order to enter the water surface, the whole body enters through the same point of contact on the water surface as if you were diving through a hoop; Snap out of this position and into a streamlined position on immediate entry into the water in order for the body to follow through the same point of entry. If you dive too flat speed through the water and momentum from the poolside or starting block will be lost. Never dive into shallow waters."},{"linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique16.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Frontentrynew","pracTitle":"Frontcrawl-Technique16","pracDescription":"Dive Entry.On entering the water the body immediately stretches out into a streamline position with hands and feet together. The head is kept between the arms to cut back on resistance through the water. Execute a frontcrawl kick action or dolphin kick action (butterfly) to maintain speed for approximately four seconds. Ensure the leg kick drives the body to the water surface, maintain speed as you break the water surface with your head to execute full stroke swimming. It is possible to find greater speed whilst underwater due to good streamlining and momentum. Never dive into shallow waters."},{"linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique17.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Frontfull","pracTitle":"Frontcrawl-Technique17","pracDescription":""},{"linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique18.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Fronthip","pracTitle":"Frontcrawl-Technique18","pracDescription":"Hips.When swimming frontcrawl the hips stay high and close to the water surface with your costume just breaking the surface. There is slight rotation of the hips to the left and right as you reach forwards with every arm stroke."},{"linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique19.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"frontkick","pracTitle":"Frontcrawl-Technique19","pracDescription":""},{"linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique20.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Frontkick","pracTitle":"Frontcrawl-Technique20","pracDescription":""},{"linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique21.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Frontkick1","pracTitle":"Frontcrawl-Technique21","pracDescription":""},{"linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique22.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Frontpull","pracTitle":"Frontcrawl-Technique22","pracDescription":"Pull.Enter the hand into the water with forefingers and thumbs first stretching your arm to full extension. Following hand entry, the palm faces down on the water for the catch position. The hand then travels under the body pushing the water backwards towards the thighs and presses back to full extension past the hips and costume line. (Always keep the water on the palm of your hands during the pull). The elbow then leaves the water first followed by the wrist and hand. At all stages of the arm recovery the elbow remains higher than the hand. The hand and fingers stay close to the water surface as the arm recovers over the water close to your body line for a controlled hand entry back into the water reaching forwrads to full stretch once again."},{"linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique23.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Frontturn","pracTitle":"Frontcrawl-Technique23","pracDescription":""},{"linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique24.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"full","pracTitle":"Frontcrawl-Technique24","pracDescription":""},{"linkHref":"drills/Swimming/Frontcrawl-Technique/Breathing-.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"crawl13","pracTitle":"Breathing.","pracDescription":"The breathing action is a regular and controlled turning of the head to either side. Ensure full and quick intake of breath and exhail into the water as the face returns to its central position. Bilateral breathing to the left and right of every third arm stroke will help develop good balance and rhythm."},{"linkHref":"drills/Swimming/Frontcrawl-Technique/Full-Stroke-Cycle.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"crawl13","pracTitle":"Full Stroke Cycle","pracDescription":"Full Video Tutorial Coming SoonThe body position will be streamlined, lying flat and horizontal with your face in the water looking downwards and very slightly forwards with hips held high. The shoulders should remain relaxed allowing a small amount of rotational roll of the body to help cut through the water in a streamlined fashion. The hips should also roll in tune with the uper body to allow natural flow. The head is central and fixed with the eyebrows and forehead in the water. The breath is taken by turning your face sideways."}]
{"linkHref":"drills/Swimming/Frontcrawl-Top-Tips/Frontcrawl-Top-Tips1.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"fronttip","pracTitle":"Frontcrawl-Top-Tips1","pracDescription":"When you are swimming Frontcrawl, take a pause at the front of the stroke allowing the hands to meet up for one second before you pull with your opposite arm. Known as 'catch-up' this will help develop better streamlining, balance and improve arm recovery. Keep your legs kicking strong."},{"linkHref":"drills/Swimming/Frontcrawl-Top-Tips/Frontcrawl-Top-Tips2.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tip","pracTitle":"Frontcrawl-Top-Tips2","pracDescription":"To improve your Frontcrawl, try sliding your hands up the side of your body while you are swimming. This will ensure that your elbows stay high and your hands stay close to the water surface."},{"linkHref":"drills/Swimming/Frontcrawl-Top-Tips/Frontcrawl-Top-Tips3.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tip1","pracTitle":"Frontcrawl-Top-Tips3","pracDescription":"When you are swimming Frontcrawl, try swimming half a length with closed hands and open your hands for the second half length. You will be made more aware of the feel of the water."},{"linkHref":"drills/Swimming/Frontcrawl-Top-Tips/Frontcrawl-Top-Tips4.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tip8","pracTitle":"Frontcrawl-Top-Tips4","pracDescription":"To improve your Frontcrawl, try breathing to the left and right to create balance within the stroke. You will be taking one breath after every third stroke which will also improve your lung capacity and avoid repetitive strain on the neck."},{"linkHref":"drills/Swimming/Frontcrawl-Top-Tips/Frontcrawl-Top-Tips5.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"toptipf","pracTitle":"Frontcrawl-Top-Tips5","pracDescription":"For Frontcrawl, swim half a length with your chin on the water surface, maintain a high head position to watch your hand entry with forefingers and thumb cutting into the water."},{"linkHref":"drills/Swimming/Frontcrawl-Top-Tips/Finger-Tips.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"toptip4","pracTitle":"Finger Tips","pracDescription":"For Frontcrawl, swim half a length with your finger tips skating on the water surface and the second half length with finger tips staying close to the water suface allowing forefingers and thumb to cut into the water first. This will ensure the elbows are always higher than teh hands"}]
{"linkHref":"drills/Swimming/Recovery/Recovery1.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recc","pracTitle":"Recovery1","pracDescription":"Swim 100mts BC Double Arm.Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery2.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recc","pracTitle":"Recovery2","pracDescription":"Swim 75mts BR Long Glide.Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery3.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recc","pracTitle":"Recovery3","pracDescription":"Swim 250mts Choice Stroke with 25sec restafter every single length.Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery4.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recc","pracTitle":"Recovery4","pracDescription":"Swim for 5min on your choice of stroke to amaximum distance of 200mts with restintervals as and when required.Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery5.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recc","pracTitle":"Recovery5","pracDescription":"Swim 2 x (100mts Swim : 2 x 50mts Kick) set1FC: set2 Choice stroke with 30sec rest aftereach distance and an extra 60sec rest at theend of set1. Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery6.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recc","pracTitle":"Recovery6","pracDescription":"Swim 16 x 25mts FC @ 60sec turnaround.Every 4th length pull with a buoy.Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery7.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recc","pracTitle":"Recovery7","pracDescription":"Swim 4 x 100mts BR with the first 15mtsunderwater with 2min rest after every fourlength swim. Count your strokes throughout.Reduce the number of strokes for each fourlength swim as you cool down.Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery8.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recc","pracTitle":"Recovery8","pracDescription":"Swim 8 x 25mts FC or a stroke of your choicewith 20sec after each length.Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery9.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recc","pracTitle":"Recovery9","pracDescription":"Swim 6 x 50mts on your choice of strokes with20sec rest after every two length swim.Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery10.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recint","pracTitle":"Recovery10","pracDescription":"Swim 8 x 50mts FC or BC as 2Swim: 2Kick:2Pull: 2Swim (SKPS) with 20sec rest after everytwo length swim. Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery11.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recint","pracTitle":"Recovery11","pracDescription":"Swim 400mts Reverse Individual Medley i.e.4Lengths FC,BR,BC,FLY taking 3min rest.Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery12.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recint","pracTitle":"Recovery12","pracDescription":"Swim 16 x 25mts FC or BR @ 50sec turnaroundwith every 4th length kick. Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery13.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recm","pracTitle":"Recovery13","pracDescription":"Swim 3 x 50mts FC Finger Touch Drill: Swim 3 x50mts BR Drill Two Kicks & One Pull (seeTechnical Section for more information) with20sec rest after each distance. Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery14.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recm","pracTitle":"Recovery14","pracDescription":"Swim 10 x 50mts BR or a stroke of your choiceon 2min turnaround counting your strokes foreach length. Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery15.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recm","pracTitle":"Recovery15","pracDescription":"Swim 300mts continuous on your favouritestroke with a mix of kicking and pulling withfloats & pull buoys. Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery16.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recm","pracTitle":"Recovery16","pracDescription":"Kick 4Lengths BR: 3Lengths FC: 2Lengths BC:1Length FLY and repeat set with 50sec restafter each distance and an extra 2min restafter the first set. Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery17.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recm","pracTitle":"Recovery17","pracDescription":"Swim 6 x 100mts Individual Medley i.e.1Length FLY,BC,BR,FC on 2min turnaround or30sec rest whichever is the least. Pulse rate nomore than 130 - 140 bpm take extra rest ifneeded. Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery18.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recm","pracTitle":"Recovery18","pracDescription":"Swim 6 x 100mts FC or BR or BC on 2minturnaround or with 30sec rest whichever is theleast. Pulse rate 130 - 140 bpm.Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery19.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recm","pracTitle":"Recovery19","pracDescription":"Swim 6 x 100mts as 1FC, 1BR, 1FC, 1BC, 1FC,1FLY, @ 2min15sec. Pulse rate 130 - 140 bpm.Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery20.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recm","pracTitle":"Recovery20","pracDescription":"Swim 2 x (4 x 50mts) BR or BC with 30sec restafter each two length swim. Reduce theamount of strokes you take for every 50mts oruse stroke drills of your choice with 2min restat the end of each set. Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery21.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recm","pracTitle":"Recovery21","pracDescription":"Swim 2 x (5 x 25mts) BR as 5-10mtsUnderwater and 15-20mts Long Glide BR onthe surface with 30sec rest after every lengthand an extra 2min rest at the end of each set.Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery22.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recw","pracTitle":"Recovery22","pracDescription":"Swim 3 x 50mts BC Double Arm: Swim 3 x50mts BR Long Glide (count your strokes) with30sec rest after each two length swim.Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery23.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recw","pracTitle":"Recovery23","pracDescription":"Swim 4 x 100mts on 3min turnaroundchanging strokes every 100mts using at leasttwo different strokes and a stroke drill of yourchoice. Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery24.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recw","pracTitle":"Recovery24","pracDescription":"Swim 1Length: 2L: 3L: 4L: 5L: 4L: 3L: 2L: 1L with30sec rest after each distance. Use all fourstroke techniques over your choice of distance.Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery25.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recw","pracTitle":"Recovery25","pracDescription":"Swim 250mts continuous FC as 50mts Swim,Kick, Pull, Kick, (SKPS). Swim with or withoutfins and paddles. Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery26.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recw","pracTitle":"Recovery26","pracDescription":"Swim 400mts FC or BR with every 4th lengthFLY Kick on your back. Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery27.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recw","pracTitle":"Recovery27","pracDescription":"Swim 2 x 200mts 1FC: 1Choice Stroke with2min rest after each distance. Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery28.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recw","pracTitle":"Recovery28","pracDescription":"Swim 4 x 100mts FC @ 2min turnaround. No4.with paddles. Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery29.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recw","pracTitle":"Recovery29","pracDescription":"Swim 2 x 100mts FC or BR with 60sec rest aftereach four length swim. Easy Effort. (you maywish to use a kick board for the second fourlength swim). Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery30.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recw","pracTitle":"Recovery30","pracDescription":"Swim 5 x 50mts BR Drill as Two Kicks & One Pull or a stroke drill of your choice (see technique Drills for more information) with 60sec rest after each two length swim.Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Backstroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecc","pracTitle":"Backstroke","pracDescription":"Kick 5 x 25m (5 x 1 length) Backstroke on yourside holding a float with your arm stretchedforwards and the other arm by your side with40 sec rest after each length. Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Backstroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecc","pracTitle":"Backstroke","pracDescription":"Swim 6 x 25m (6 x 1 length) Backstroke with 40sec rest after each length or Tread Water for 6 x30 sec or practice the Top tips from the back ofthe splash card. Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Backstroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecm","pracTitle":"Backstroke","pracDescription":"Swim 6 x 25m (6 x 1 length) Backstroke with 20sec rest after each length. Every 3rd length Kickwith arms by your side or above your head in astreamlined position with hands together orhold a float. Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Recovery/Backstroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecm","pracTitle":"Backstroke","pracDescription":"Swim 12 x 25m (12 x 1 length) Backstroke with20 sec rest after each length. Every 3rd lengthKick with or without a float.Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Recovery/Backstroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecw","pracTitle":"Backstroke","pracDescription":"Swim 6 x 25m (6 x 1 length) Backstroke with 25sec rest after each length. Count your strokesfor each length taking a stroke less each time.Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Backstroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecw","pracTitle":"Backstroke","pracDescription":"Swim 5 x 25m (5 x 1 length) Backstroke with 25sec rest after each length. Count your strokesfor each length taking less strokes each time.Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Breaststroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecc","pracTitle":"Breaststroke","pracDescription":"Swim 6 x 25m (6 x 1 length) Breaststroke with40 sec rest after each length. On each push offthe wall practice good streamlining - armsstraight - feet and toes pointed before theunderwater pull and kick. (after just oneunderwater pull and kick resume full strokeswimming on the water surface). Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Breaststroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecc","pracTitle":"Breaststroke","pracDescription":"Kick 5 X 25m (5 X 1 length) breaststroke on your back holding a float across the chest or above your head with 40 sec rest after each length. Ensure the knees are kept underwater.Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Breaststroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecm","pracTitle":"Breaststroke","pracDescription":"Swim 6 X 25m (6 X 1 length) Breaststroke with 20 sec rest after each length. Every 3rd length kick with a float.Easy / Moderate Effort"},{"linkHref":"drills/Swimming/Recovery/Breaststroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecm","pracTitle":"Breaststroke","pracDescription":"Swim 12 x 25m (12 x 1 length) Breaststroke orOld English Double Arm Backstroke withBreaststroke Legs with 20 sec rest after eachlength. Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Recovery/Breaststroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecw","pracTitle":"Breaststroke","pracDescription":"Swim 5 X 25m (5 X 1 length) Breaststroke with 25 sec rest after each length. Count your strokes for each length taking a stroke less time.Easy Effort"},{"linkHref":"drills/Swimming/Recovery/Breaststroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecw","pracTitle":"Breaststroke","pracDescription":"Swim 6 x 25m (6 x 1 length) Breaststroke with25 sec rest after each length. Count your strokesfor each length taking a stroke less each time.Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Butterfly.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecc","pracTitle":"Butterfly","pracDescription":"Kick 5 x 25m (5 x 1 length) Butterfly on yourside holding a float with your arm stretchedforwards and the other arm by your side with40 sec rest after each length. Keep your feettogether. Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Butterfly.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecc","pracTitle":"Butterfly","pracDescription":"Swim 6 x 25m (6 x 1 length) Butterfly with 40sec rest after each length. On each push off thewall practice good streamlining - arms straight -feet and toes pointed - glide as far as you canand swim no more than 8 strokes. Walk to wallto finish or your choice of stroke. Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Butterfly.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecm","pracTitle":"Butterfly","pracDescription":"Swim 6 x 25m (6 x 1 length) Butterfly with 20sec rest after each length. Every 3rd lengthchoice stroke Kick with a float. Breath freelyand practice the timing of your breathing.Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Recovery/Butterfly.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecm","pracTitle":"Butterfly","pracDescription":"Swim 12 x 25m (12 x 1 length) Butterfly with 20sec rest after each length. Every 3rd length Kickwith or without a float held out in front withstraight arms. (If selecting a small float ensure ithas good flexibility). Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Recovery/Butterfly.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecw","pracTitle":"Butterfly","pracDescription":"Swim 5 x 25m (5 x 1 length) Butterfly with 25sec rest after each length. Count your strokesfor each length taking one stroke less eachtime or practice a Top Tip from the back of thesplash card. Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Butterfly.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecw","pracTitle":"Butterfly","pracDescription":"Swim 6 x 25m (6 x 1 length) Butterfly with 25sec rest after each length. Count your strokesfor each length taking a stroke less each time.Easy Effort."},{"linkHref":"drills/Swimming/Recovery/frontcrawl.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecc","pracTitle":"frontcrawl","pracDescription":"Swim 6 x 25m (6 x 1 length) Frontcrawl with 40sec rest after each length. On each push off thewall practice good streamlining - arms straight -feet and toes pointed or the Top Tips from theback of the splash card. Easy Effort."},{"linkHref":"drills/Swimming/Recovery/frontcrawl.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecm","pracTitle":"frontcrawl","pracDescription":"Swim 12 x 25m (12 x 1 length) Frontcrawl with20 sec rest after each length. Every 3rd lengthKick with a float. (Practice placing your face onthe water for six kicks then breath).Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Recovery/Frontcrawl.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecc","pracTitle":"Frontcrawl","pracDescription":"Kick 5 x 25m (5 x 1 length) Frontcrawl on yourfront or back (If on your back hold a float acrossyour chest or above your head) with 40 sec restafter each length. Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Frontcrawl.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecm","pracTitle":"Frontcrawl","pracDescription":"Swim 6 x 25m (6 x 1 length) Frontcrawl with 20sec rest after each length. Every 2nd lengthpractice a Top Tip from the back of the splashcard. Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Recovery/Frontcrawl.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecw","pracTitle":"Frontcrawl","pracDescription":"Swim 6 x 25m (6 x 1 length) Frontcrawl with 25sec rest after each length. Count your strokesfor each length taking a stroke less each time.Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Frontcrawl.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecw","pracTitle":"Frontcrawl","pracDescription":"Swim 5 x 25m (5 x 1 length) Frontcrawl with 25sec rest after each length. Count your strokesfor each length taking a stroke less each time.Easy Effort."}]
{"linkHref":"drills/Swimming/Speed/Speed1.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedc","pracTitle":"Speed1","pracDescription":"Swim for 5min on your choice stroke.Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Speed/Speed2.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedc","pracTitle":"Speed2","pracDescription":"Swim 300mts with rest intervals as and whenrequired. (5 lengths should be swum on yourback). Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Speed/Speed3.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedc","pracTitle":"Speed3","pracDescription":"Swim 2 x 250mts on two different strokesusing stroke drills of your choice with 20secrest as and when required and an extra 40secrest after the first swim.Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Speed/Speed4.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedc","pracTitle":"Speed4","pracDescription":"Cool Down:- Swim 25mts Double Arm Backstroke.Easy / Recovery Effort"},{"linkHref":"drills/Swimming/Speed/Speed5.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedc","pracTitle":"Speed5","pracDescription":"Swim 3 x 150mts 1Fly: 1BC: 1BR on your choiceof drills with 90sec rest after each distance.Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Speed/Speed6.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedc","pracTitle":"Speed6","pracDescription":"Swim 10 x 50mts Choice Stroke and two choicedrills with 20sec rest after each two lengthswim. Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Speed/Speed7.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedc","pracTitle":"Speed7","pracDescription":"Swim 400mts Choice stroke with a brokenamount of mixed rest to a maximum of twominutes anywhere throughout the swim.Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Speed/Speed8.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedc","pracTitle":"Speed8","pracDescription":"Swim 150mts BR Drills of your choice.Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Speed/Speed9.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedc","pracTitle":"Speed9","pracDescription":"Tread Water for 4 x 30sec with 30sec rest aftereach half minute. Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Speed/Speed10.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedm","pracTitle":"Speed10","pracDescription":"Main Set:- Swim 3 x 25mts FC plus 50mts Easy: Swim 3 x 25mts BC plus 50mts Easy: Swim 3 x 25mts Choice of Stroke plus 50mts Easy (Sprint the first 15mts or 10 Strokes and the remainder of the length swim easy, rest as is needed for your pulse rate to feel comfortable after every length).Strong Effort."},{"linkHref":"drills/Swimming/Speed/Speed11.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedm","pracTitle":"Speed11","pracDescription":"Swim 9 x 50mts Choice Stroke as PyramidSprints with 70sec rest after every two lengthswim as10mts Fast 40mts Easy: 15mts Fast 35mtsEasy: 20mts Fast 30mts Easy: 25mts Fast 25mtsEasy: 30mts Fast 20mts Easy: 25mts Fast 25mtsEasy: 20mts Fast 30mts Easy: 15mts Fast 35mtsEasy: 10mts Fast 40mts Easy. Strong Effort."},{"linkHref":"drills/Swimming/Speed/Speed12.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedm","pracTitle":"Speed12","pracDescription":"Swim 16 x 25mts FC as half length sprint / halflength easy recovery with 60sec rest afterevery length. (Use hand paddles to developgreater speed and power). Strong Effort."},{"linkHref":"drills/Swimming/Speed/Speed13.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedm","pracTitle":"Speed13","pracDescription":"Swim 6 x 50mts Choice Stroke: Turnaround on2min 30sec as (15mts Fast 15mts Easy 15mtsFast and walk to wall to finish: Swim 15mtsEasy 15mts Fast 15mts Easy and walk to wallto finish: Swim 15mts Fast 15mts Easy 15mtsFast and walk to wall to finish and repeat thisorder again). Strong Effort."},{"linkHref":"drills/Swimming/Speed/Speed14.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedm","pracTitle":"Speed14","pracDescription":"Swim 3 x (3 x 50mts) choice of stroke as 15mtsFast 15mts Easy 15mts Fast and walk to wall tofinish: Swim 15mts Easy 15mts Fast 15mts Easyand walk to wall to finish: Swim15mts Fast15mts Easy 15mts Fast and walk to wall tofinish with 60sec rest after every 50mts and anextra 60sec rest at the end of each set.Maximum Effort."},{"linkHref":"drills/Swimming/Speed/Speed15.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedm","pracTitle":"Speed15","pracDescription":"Swim 3 x (5 x 25mts) FC sprint @ 60sec withthe first 10mts FC fast kick underwater withan extra 2min rest after each set.Maximum Effort."},{"linkHref":"drills/Swimming/Speed/Speed16.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedm","pracTitle":"Speed16","pracDescription":"Swim 5 x 75mts Rolling Medley i.e. no1.1Length FLY,BC,BR no2. 1Length BC,BR,FC no3.1Length BR,FC,FLY no4. 1Length FC,FLY,BCno5. 1Length FLY,BC,BR to finish. (The first twolengths are swum at 75% effort the final lengthis swum at 100% maximum effort with an extra2min rest after each three length swim)."},{"linkHref":"drills/Swimming/Speed/Speed17.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedm","pracTitle":"Speed17","pracDescription":"Kick with a float 10 x 25mts on your choice ofstroke with 30sec rest after every length.Strong Effort for the first 15mts and EasyEffort for last 10mts."},{"linkHref":"drills/Swimming/Speed/Speed18.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedm","pracTitle":"Speed18","pracDescription":"Swim 10 x 25mts as 15mts sprint swimming &10mts easy walk to wall. Use two strokes ofyour choice with 40sec rest after each lengthor 60sec if a power walk is used. Strong Effort."},{"linkHref":"drills/Swimming/Speed/Speed19.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedw","pracTitle":"Speed19","pracDescription":"Swim Progressively for 9min to a maximumdistance of 300mts on your choice of strokeswith as much variety as possible taking restintervals as and when required.Easy / Moderate."},{"linkHref":"drills/Swimming/Speed/Speed20.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedw","pracTitle":"Speed20","pracDescription":"Swim 25mts FC: 50mts BC: 75mts BR: 100mtsFC: 75mts BR: 50mts BC: 25mts FC with 60secrest after each distance.Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Speed/Speed21.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedw","pracTitle":"Speed21","pracDescription":"Swim 4 x 75mts as 1FC: 1 BC: 1FC: 1BR with90sec rest after each distance.Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Speed/Speed22.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedw","pracTitle":"Speed22","pracDescription":"Swim 3 x 200mts FC with every 4th length at aslightly faster pace to lift pulse rate with 2minrest at the end of each distance.Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Speed/Speed23.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedw","pracTitle":"Speed23","pracDescription":"Swim 1Length: 2L: 3L: 4L: 5L: 4L: 3L: 2L: 1L with15sec rest after each distance. Use all fourstroke techniques over your choice of distanceto raise pulse rate. Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Speed/Speed24.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedw","pracTitle":"Speed24","pracDescription":"Swim 200mts FC: 100mts BR: 50mts BC:25mts FLY: 50mts BC: 100mts BR: 200mts FCwith 60sec rest after each distance.Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Speed/Speed25.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedw","pracTitle":"Speed25","pracDescription":"Swim 12 x 25mts alternating FC & BC or BR & BC with 20sec rest after every length. (Every third length must be Moderate Effort Kick with a float).Easy Effort"},{"linkHref":"drills/Swimming/Speed/Speed26.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedw","pracTitle":"Speed26","pracDescription":"Swim Continuously for 9min using two strokeswith 2min rest at the finish and 10sec rest asrequired throughout the swim.Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Speed/Speed27.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedw","pracTitle":"Speed27","pracDescription":"Swim 16 x 25mts with 20sec rest after eachlength using two different strokes: Every 4thlength use a kicking drill of your choice.Easy / Moderate Effort."}]
{"linkHref":"drills/Swimming/Strength/Strength1.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strecool","pracTitle":"Strength1","pracDescription":"Swim 75mts FC: 50mts BR: 25mts BC with20sec rest after each distance.Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Strength/Strength2.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strecool","pracTitle":"Strength2","pracDescription":"Swim 4 x 50mts Double Arm BC with 10sec restafter each distance. Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Strength/Strength3.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strecool","pracTitle":"Strength3","pracDescription":"Swim 6 x 50mts BR Long Glide (counting yourstrokes) with 30sec rest after each distance.Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Strength/Strength4.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strecool","pracTitle":"Strength4","pracDescription":"Swim 4 x 25mts Double Arm BC with30sec rest after every length.Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Strength/Strength5.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strecool","pracTitle":"Strength5","pracDescription":"Swim 3 x 100mts on your choice of stroke as1Pull, 1Kick, 1Swim (PKS) with 60sec rest aftereach distance. Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Strength/Strength6.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strecool","pracTitle":"Strength6","pracDescription":"Swim100mts Double Arm Backstroke.Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Strength/Strength7.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strecool","pracTitle":"Strength7","pracDescription":"Swim 4Lengths: 3Lengths: 2Lengths: 1Length:and repeat on your choice of stroke with 30secrest after each distance. Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Strength/Strength8.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strecool","pracTitle":"Strength8","pracDescription":"Swim 5 x 100mts FC: No1. Pulse 150: No2.Pulse 140: No3. Pulse 130: No4. Pulse 120: No5.Pulse 120 or below to finish with 30sec restafter each distance. Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Strength/Strength9.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strecool","pracTitle":"Strength9","pracDescription":"Swim 20 x 25mts with 20sec rest after everylength using two different strokes with every4th length kick or pull. Reduce pulse rate from140bpm to below 120 bpm.Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Strength/Strength10.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"streint","pracTitle":"Strength10","pracDescription":"Interim Set:- Swim 300mts continuous FC or BCwith paddles with every third length FLY. Pulse150 bpm. Moderate Effort."},{"linkHref":"drills/Swimming/Strength/Strength11.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"streint","pracTitle":"Strength11","pracDescription":"Interim Set:- Swim 2 x 150mts using paddleson your choice of stroke with the last lengthon BR or FLY. Pulse 140 bpm.Moderate Effort."},{"linkHref":"drills/Swimming/Strength/Strength12.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"streint","pracTitle":"Strength12","pracDescription":"Swim 4 x 75mts FC or BR with hand paddlesand pull buoy with 30sec rest after eachdistance. Pulse rate 140 bpm. Moderate Effort."},{"linkHref":"drills/Swimming/Strength/Strength13.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stremain","pracTitle":"Strength13","pracDescription":"Kick 3 x 50mts BC: Kick 3 x 50mts FC: Kick 3 x50mts BC with 20sec rest after every 50mtsplus 60sec rest after each stroke. Strong Effort."},{"linkHref":"drills/Swimming/Strength/Strength14.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stremain","pracTitle":"Strength14","pracDescription":"Pull 4 x 25mts BC: Pull 3 x 50mts FC and repeaton your choice of stroke with 20sec rest after every distance. (Use hand paddles to develop greater strength).Strong Effort"},{"linkHref":"drills/Swimming/Strength/Strength15.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stremain","pracTitle":"Strength15","pracDescription":"Swim 16 x 25mts FC (or a stroke of yourchoice) using hand paddles with 30sec restafter every length. Strong Effort."},{"linkHref":"drills/Swimming/Strength/Strength16.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stremain","pracTitle":"Strength16","pracDescription":"Pull with a buoy 3 x (4 x 25mts) set1 FC, set2BR, set3 BC with 20sec rest after every lengthand an extra 60sec rest at the end of each set.Strong Effort."},{"linkHref":"drills/Swimming/Strength/Strength17.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stremain","pracTitle":"Strength17","pracDescription":"Kick 1 x 25 FC: 2 x 25 BC: 3 x 25 BR: 4 x 25 FLYLegs on your back: 3 x 25 BR: 2 x 25 BC: 1 x 25FC with 20sec rest after every length (seeTechnical Section for more information).Strong Effort."},{"linkHref":"drills/Swimming/Strength/Strength18.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stremain","pracTitle":"Strength18","pracDescription":"Swim 12 x 50mts alternating each 50mts Kick,Pull, Swim (KPS) on three different strokesusing paddles and pull buoys with 20sec restafter each distance and an extra 90sec rest atthe end of the set. Strong Effort."},{"linkHref":"drills/Swimming/Strength/Strength19.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stremain","pracTitle":"Strength19","pracDescription":"3 x (4 x 50) FC set1 Kick: set2 Pull: set3 Swimwith 20sec rest after each distance. Pulse rate150 - 160 bpm. Moderate / Strong Effort."},{"linkHref":"drills/Swimming/Strength/Strength20.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stremain","pracTitle":"Strength20","pracDescription":"2 x (3 x 100) BR: set1 Kick with float: set2 Pullwith or without hand paddles and pull buoytaking 30sec rest after each distance and anextra 2min rest at the end of the first set. Pulserate 150 bpm. Moderate / Strong Effort."},{"linkHref":"drills/Swimming/Strength/Strength21.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stremain","pracTitle":"Strength21","pracDescription":"Swim 600mts continuous FC or BC withpaddles taking one allowable rest interval of40sec at any stage if required. Pulse rate150-160 bpm. Moderate / Strong Effort."},{"linkHref":"drills/Swimming/Strength/Strength22.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stremain","pracTitle":"Strength22","pracDescription":"Swim 6 x 25m (6 x 1 length) Frontcrawl with 15sec rest after each length. Every 3rd length KickFrontcrawl with a float creating some whitewater splash. Use a fin for greater strength.Strong Effort."},{"linkHref":"drills/Swimming/Strength/Strength23.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strength","pracTitle":"Strength23","pracDescription":"Swim 300mts alternating each 50mts Swim,Kick, Pull (SKP) with 10sec rest after each twolength swim if needed and 2min rest at thefinish. Easy Effort."},{"linkHref":"drills/Swimming/Strength/Strength24.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strength","pracTitle":"Strength24","pracDescription":"Swim 2 x 300mts continuous FC alternatingSwim, Kick, Pull, every 100mts with 2min restafter each distance. (Kick on BR: BC or Fly).Easy Effort."},{"linkHref":"drills/Swimming/Strength/Strength25.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strength","pracTitle":"Strength25","pracDescription":"Swim 6 x 50mts alternating each length FC &BC with 30sec rest after every two lengthswim. Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Strength/Strength26.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strength","pracTitle":"Strength26","pracDescription":"Swim for 9min on your choice of stroke up to amaximum distance of 300mts with 20sec restas and when required throughout the swim.Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Strength/Strength27.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strength","pracTitle":"Strength27","pracDescription":"Swim 200mts FC: 150mts BR: 100mts BC: 50mtsChoice stroke with 30sec rest after everydistance (choose one distance to pull only).Easy Effort."},{"linkHref":"drills/Swimming/Strength/Strength28.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strength","pracTitle":"Strength28","pracDescription":"Swim for 2 x 5min on your choice of strokesswimming at least three of your favourite drillswith 60sec rest after the first swim.Easy Effort"},{"linkHref":"drills/Swimming/Strength/Strength29.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strength","pracTitle":"Strength29","pracDescription":"Swim 2 x 200mts as 1FC with every 4th lengthpull with paddles: 1Choice Stroke with every4th length kick with fins taking 90sec rest aftereach distance. Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Strength/Strength30.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strength","pracTitle":"Strength30","pracDescription":"Swim 4 x 100mts as 1FC: 1 BC: 1BR: 1FLY withevery 4th length kick without a float taking30sec rest after each distance.Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Strength/Strength31.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strength","pracTitle":"Strength31","pracDescription":"Swim 8 x 50mts as 2swim @ 50sec: 2pull @60sec: 2kick @ 80sec: 2swim @ 50sec Easy /Moderate Effort."},{"linkHref":"drills/Swimming/Strength/Backstroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strecool","pracTitle":"Backstroke","pracDescription":"Pull 5 x 25m (5 x 1 length) Backstroke with a pullbuoy float between your legs with 30 sec restafter each length. Every 2nd length Double ArmBackstroke with the head always looking uptowards the ceiling. Easy Effort."},{"linkHref":"drills/Swimming/Strength/Backstroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strecool","pracTitle":"Backstroke","pracDescription":"Swim 6 x 25m (6 x 1 length) Double ArmBackstroke and take 30 sec rest after eachlength. Look up at the ceiling with straight armrecovery close to your ears over the watersurface. Easy Effort."},{"linkHref":"drills/Swimming/Strength/Backstroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stremain","pracTitle":"Backstroke","pracDescription":"Swim 6 x 25m (6 x 1 length) Backstroke with 15sec rest after each length. Every 3rd length Pullwith a pull buoy float between your legs. Usehand paddles for greater strength andresistance. Strong Effort."},{"linkHref":"drills/Swimming/Strength/Backstroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stremain","pracTitle":"Backstroke","pracDescription":"Swim 12 x 25m (12 x 1 length) Backstroke with15 sec rest after each length. Every 3rd lengthPull with a pull buoy float between your legs.Use hand paddles for greater strength andresistance.Strong Effort."},{"linkHref":"drills/Swimming/Strength/Backstroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strength","pracTitle":"Backstroke","pracDescription":"Swim 5 x 25m (5 x 1 length) Backstroke with 20sec rest after each length. The 2nd length KickBackstroke with a float across your chest orabove your head. Keep feet & toes pointedcreating some white water splash.Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Strength/Backstroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strength","pracTitle":"Backstroke","pracDescription":"Swim 6 x 25m (6 x 1 length) Backstroke with 20sec rest after each length. The 3rd length KickBackstroke with a float with feet creating somesplash and knees under water.Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Strength/Breaststroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strecool","pracTitle":"Breaststroke","pracDescription":"Pull 5 X 25m (5 X 1 length) Breaststroke with a pull buoy float between your legs with 30 sec rest after each length.Every 2nd length Long Glide Breaststroke. Swim with the face on the water as you stretch forward.Easy Effort."},{"linkHref":"drills/Swimming/Strength/Breaststroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strecool","pracTitle":"Breaststroke","pracDescription":"Swim 6 x 25m (6 x 1 length) Breaststroke LongGlide and take 30 sec rest after each lengthcounting your strokes. Easy Effort."},{"linkHref":"drills/Swimming/Strength/Breaststroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stremain","pracTitle":"Breaststroke","pracDescription":"Swim 6 X 25m (6 X 1 length) Breaststroke with 15 sec rest after each length. Every 3rd length Pull with a pull buoy float between your legs. Use hand paddles for greater strength and resistance. Strong Effort"},{"linkHref":"drills/Swimming/Strength/Breaststroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stremain","pracTitle":"Breaststroke","pracDescription":"Swim 12 x 25m (12 x 1 length) Breaststroke with15 sec rest after each length. Every 3rd lengthPull with a pull buoy float between your legs.Use hand paddles for greater strength andresistance. Strong Effort."},{"linkHref":"drills/Swimming/Strength/Breaststroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strength","pracTitle":"Breaststroke","pracDescription":"Swim 5 X 25m (5 X 1 length) Breaststroke with 20 sec rest after each length. The 2nd length Kick Breaststroke with a float with feet finishing together after each kick.Easy / Moderate Effort"},{"linkHref":"drills/Swimming/Strength/Breaststroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strength","pracTitle":"Breaststroke","pracDescription":"Swim 6 x 25m (6 x 1 length) Breaststroke with20 sec rest after each length. Every 2nd lengthKick Breaststroke on your back (keep yourknees underwater and look upwards). Hold asmall float across your chest or above your headif you wish. Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Strength/Butterfly.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strecool","pracTitle":"Butterfly","pracDescription":"Kick 5 x 25m (5 x 1 length) Butterfly on yourback - breath freely - tone up the stomach andincrease muscle strength with 30 sec rest aftereach length.Easy Effort."},{"linkHref":"drills/Swimming/Strength/Butterfly.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strecool","pracTitle":"Butterfly","pracDescription":"Swim 6 x 25m (6 x 1 length) Butterfly Single-Arm and take 30 sec rest after each length.Allow the face to drop on the water surface asyour arms travel forwards. Easy Effort."},{"linkHref":"drills/Swimming/Strength/Butterfly.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stremain","pracTitle":"Butterfly","pracDescription":"Swim 6 x 25m (6 x 1 length) Butterfly with 15sec rest after each length. Every 3rd length Pullwith a pull buoy float between your legs. Usehand paddles for greater strength andresistance. Single Arm Butterfly will reduce theamount of strain across the shoulders i.e. swimfour strokes with your left arm and fourstrokes with your right arm. Strong Effort."},{"linkHref":"drills/Swimming/Strength/Butterfly.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stremain","pracTitle":"Butterfly","pracDescription":"Swim 12 x 25m (12 x 1 length) Butterfly with 15sec rest after each length. Every 3rd length Pullwith a pull buoy float between your legs. Usehand paddles for greater strength andresistance. (If using hand paddles for the firsttime only use them on 4 chosen lengths out ofthe 12). Strong Effort."},{"linkHref":"drills/Swimming/Strength/Butterfly.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strength","pracTitle":"Butterfly","pracDescription":"Swim 5 x 25m (5 x 1 length) Butterfly with 20sec rest after each length. The 2nd length KickButterfly with or without a float and keepyour feet together. (If selecting a small floatensure it has good flexibility).Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Strength/Butterfly.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strength","pracTitle":"Butterfly","pracDescription":"Swim 6 x 25m (6 x 1 length) Butterfly with 20sec rest after each length. Every 2nd length KickButterfly on your front or back with or withouta small float. Kicking Butterfly legs on your backwill further strengthen the stomach. (Ifselecting a small float ensure it has goodflexibility). Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Strength/Frontcrawl.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strecool","pracTitle":"Frontcrawl","pracDescription":"Swim 6 X 25m (6 X 1 length) Frontcrawl practice a TOP TIP (see topics) and take 30 sec rest after each length. Easy Effort"},{"linkHref":"drills/Swimming/Strength/Frontcrawl.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strecool","pracTitle":"Frontcrawl","pracDescription":"Pull 5 x 25m (5 x 1 length) Frontcrawl with a pullbuoy float between your legs with 30 sec restafter each length. Swim with the face on thewater breathing to the side of the stroke.Easy Effort."},{"linkHref":"drills/Swimming/Strength/Frontcrawl.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stremain","pracTitle":"Frontcrawl","pracDescription":"Swim 12 X 25m (12 X 1 length) Frontcrawl with 15 sec rest after each length. Every 3rd length pull with a pull buoy float between your legs. Use hand paddles for greater strength and resistance.Strong Effort"},{"linkHref":"drills/Swimming/Strength/Frontcrawl.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strength","pracTitle":"Frontcrawl","pracDescription":"Swim 6 X 25m (6 X 1 length) Frontcrawl with 20 sec rest after each length. The 3rd length kick Frontcrawl with a float with feet creating some white water splash.Easy / Moderate Effort"},{"linkHref":"drills/Swimming/Strength/Frontcrawl.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strength","pracTitle":"Frontcrawl","pracDescription":"5 x 25m (5 x 1 length) Frontcrawl with 20 secrest after each length. Pull Frontcrawl on 2 ofthe 5 lengths with a pull buoy float. Keep yourhand close to the water as you recover the armforwards. Use hand paddles for greaterstrength and resistance. Easy / Moderate Effort."}]
{"linkHref":"drills/Swimming/Stroke-Development-Backstroke/Stroke-Development-Backstroke1.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"bod","pracTitle":"Stroke-Development-Backstroke1","pracDescription":"Body Position Streamlined and almost horizontal in the water with the back of the head in the water looking up towards the ceiling and slightly forwards. Hold the head perfectly still in a central position. Chest clear of the water surface with hips held high towards the water surface."},{"linkHref":"drills/Swimming/Stroke-Development-Backstroke/Stroke-Development-Backstroke2.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"bod","pracTitle":"Stroke-Development-Backstroke2","pracDescription":"Elite Body PositionStreamlined and almost horizontal in the water with the back of the head in the water and eyes looking up towards the ceiling and slightly forwards. Hold the head perfectly still in a central position. Chest clear of the water surface with hips held high. Increased upper body rotation enabling more power to be applied throughout the pull. Feet and toes pointed to the opposite end of the pool creating some white water splash. Kicking is achieved with knees below the water surface. Ensure good streamlining at all times."},{"linkHref":"drills/Swimming/Stroke-Development-Backstroke/Stroke-Development-Backstroke3.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"bod","pracTitle":"Stroke-Development-Backstroke3","pracDescription":"Body PositionLying flat and streamlined, almost horizontal inthe water with the back of the head in thewater looking up towards the ceiling."},{"linkHref":"drills/Swimming/Stroke-Development-Backstroke/Stroke-Development-Backstroke4.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"breathing","pracTitle":"Stroke-Development-Backstroke4","pracDescription":"BreathingBreath is taken regularly as and when requiredand at least once during every arm cycle."},{"linkHref":"drills/Swimming/Stroke-Development-Backstroke/Stroke-Development-Backstroke5.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"breathing","pracTitle":"Stroke-Development-Backstroke5","pracDescription":"BreathingBreath is taken naturally and regularly as and when required depending on the effort and at least once during every arm cycle."},{"linkHref":"drills/Swimming/Stroke-Development-Backstroke/Stroke-Development-Backstroke6.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"breathing","pracTitle":"Stroke-Development-Backstroke6","pracDescription":"BreathingBreath is taken naturally and regularly as and when required depending on the effort and at least once during every arm cycle."},{"linkHref":"drills/Swimming/Stroke-Development-Backstroke/Stroke-Development-Backstroke7.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"diving","pracTitle":"Stroke-Development-Backstroke7","pracDescription":"DiveStart in the water, hold on to the poolside withboth hands about shoulder width apart. Placeboth feet on the wall. Pull the body into thewall by creating a tuck then take the hands andarms backwards past your head and allow thehead to follow the arms back as you push back.After the push off, start to kick, and thenresume full stroke."},{"linkHref":"drills/Swimming/Stroke-Development-Backstroke/Stroke-Development-Backstroke8.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"diving","pracTitle":"Stroke-Development-Backstroke8","pracDescription":"Dive Backstroke Start in the water, hold onto the poolside or starting block with both hands about shoulder width apart. Place both feet on the wall with one foot slightly higher than the other to stop any possible slip of the feet. Pull the body into the wall or starting block by creating a tight tuck. Drive the hands and arms backwards over your head allowing the head to follow through to create an arch of the back over the water surface in order to dive through the same point of contact in the water which the hands have made. Once the whole body is underwater kick for a few seconds ascend to the surface in a streamlined position to resume full stroke."},{"linkHref":"drills/Swimming/Stroke-Development-Backstroke/Stroke-Development-Backstroke9.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"diving","pracTitle":"Stroke-Development-Backstroke9","pracDescription":"DiveStart in the water, hold onto the poolside or starting block with both hands about shoulder width apart. Place both feet on the wall with one foot slightly higher than the other to stop any possible slip of the feet. Pull the body into the wall or starting block by creating a tight tuck. Drive the hands and arms backwards over your head allowing the head to follow through to create an arch of the back over the water surface in order to dive through the same point of contact in the water. Once the whole body is underwater execute a dolphin leg to a maximum of fifteen metres, within the laws of swimming, ascend to the surface in streamlined position throughout the fifteen metres to resume full stroke."},{"linkHref":"drills/Swimming/Stroke-Development-Backstroke/Stroke-Development-Backstroke10.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"pull","pracTitle":"Stroke-Development-Backstroke10","pracDescription":"Pulling PatternAlternating circular action over and under the water with a straight arm recovery over the water surface. Hand entry into the water is controlled with the palm facing out and little finger first. At the deepest point following entry the elbow bends and the hand pushes towards the feet, as the arm straightens underwater the hand presses downwards before sweeping towards the thigh. Arm moving in line with the shoulder. Hand recovery out of the water is close to the thigh with thumbs first and elbow straight as the arm is taken past the head to entry point."},{"linkHref":"drills/Swimming/Stroke-Development-Backstroke/Stroke-Development-Backstroke11.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"pull","pracTitle":"Stroke-Development-Backstroke11","pracDescription":"Elite Pulling PatternAlternating circular arm action over and under the water with a straight arm recovery, brushing your ears and elbows locked straight. The hand entry into the water is controlled with the palm facing out and little finger first to reduce resistance. The palm of the hand presses down to catch position in the water. At the deepest point following hand entry and with good shoulder rotation, the elbow bends and drops to a deeper position, creating a lever to produce more power as the hand pushes towards the feet. The arm starts to straighten as the hand presses downwards before sweeping towards the thigh; The arm then moves in line with the shoulder as the hand recovers out of the water close to the thigh with thumbs first, elbow straight as the arm is taken past the head to entry point once again."},{"linkHref":"drills/Swimming/Stroke-Development-Backstroke/Stroke-Development-Backstroke12.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"pull","pracTitle":"Stroke-Development-Backstroke12","pracDescription":"Pulling PatternAlternating circular action over and under thewater. Hand entry into the water is controlledand in line with the shoulder. Hand recoveryout of the water is close to the thigh."},{"linkHref":"drills/Swimming/Stroke-Development-Backstroke/Stroke-Development-Backstroke13.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stroke10","pracTitle":"Stroke-Development-Backstroke13","pracDescription":"Kicking ActionSteady alternating kick in line with the bodyensuring whole leg movement and knees keptunder the water surface. Feet and toes makinga small amount of splash."},{"linkHref":"drills/Swimming/Stroke-Development-Backstroke/Stroke-Development-Backstroke14.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stroke39","pracTitle":"Stroke-Development-Backstroke14","pracDescription":"Kicking ActionSteady alternating kick in line with the body ensuring whole leg movement close to the surface, knees kept underwater passing close to each other with feet pointed. Feet and toes should make a small amount of white water splash."},{"linkHref":"drills/Swimming/Stroke-Development-Backstroke/Stroke-Development-Backstroke15.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stroke66","pracTitle":"Stroke-Development-Backstroke15","pracDescription":"Elite Kicking ActionSteady alternating kick in line with the body close to the water surface. The kick starts from the hips and using the whole of your leg kick through to the toes. Knees kept underwater passing close to each other with feet and toes pointed. Do not start to drive the kick from the knee, (a common mistake which will develop poor propulsion). Feet and toes should just break the water surface creating some turbulent white water splash, producing speed and stability from the lower body. Do not to kick too deep or too shallow, the depth of the kicking action should be consistent and comfortable, alternating the feet to little more than the depth of your chest."},{"linkHref":"drills/Swimming/Stroke-Development-Backstroke/Stroke-Development-Backstroke16.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"timing","pracTitle":"Stroke-Development-Backstroke16","pracDescription":"TimingCoordination of kicking and pulling into acontinuous movement."},{"linkHref":"drills/Swimming/Stroke-Development-Backstroke/Stroke-Development-Backstroke17.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"timing","pracTitle":"Stroke-Development-Backstroke17","pracDescription":"TimingCoordination of kicking and pulling into a continuous movement with emphasis on the development of stroke length and stroke rate which will differ from one swimmer to the next. Develop the optimum stroke count for a given speed in order to find true efficiency."},{"linkHref":"drills/Swimming/Stroke-Development-Backstroke/Stroke-Development-Backstroke18.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"timing","pracTitle":"Stroke-Development-Backstroke18","pracDescription":"TimingEnsure coordination of kicking, pulling and breathing into a continuous fluent movement for a smooth controlled stroke. With emphasis on the development of optimum power production within each stroke for a given speed by identifying your individual stroke count and stroke rate. The relationship of stroke length should be identified with the above and varies with each individual and event requirements. Develop optimum feel for the water by the amount of resultant and propulsive force that you apply for a given speed and find true efficiency."},{"linkHref":"drills/Swimming/Stroke-Development-Backstroke/Stroke-Development-Backstroke19.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"turns","pracTitle":"Stroke-Development-Backstroke19","pracDescription":"TurnsTouch Turn. On the last stroke into the wall stretch your arm out to hold the wall with one hand, lift your knees towards the chest and turn to the left if your left hand is on the wall or right if your right hand is on the wall, place your feet on the wall. The arm that is not holding the wall will stretch out above the head then take your arm from the wall over the water surface in line with your shoulder and push off the wall on your back. Ensure both arms are stretched out above the head on the water surface hugging the ears."},{"linkHref":"drills/Swimming/Stroke-Development-Backstroke/Stroke-Development-Backstroke20.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"turns","pracTitle":"Stroke-Development-Backstroke20","pracDescription":"TurnsTouch Turn. On the last stroke into the wall stretch your arm and touch the wall with one hand, lift your knees towards the chest and pivot to the left if your left hand is on the wall or right if your right hand is on the wall then place your feet on the wall, allow your hand to then move over the water surface close to your face. Push off the wall on your back and underwater with both arms stretched out in a streamlined position hugging your ears with hands together. After the push off execute a strong leg kick before the first arm stroke."},{"linkHref":"drills/Swimming/Stroke-Development-Backstroke/Stroke-Development-Backstroke21.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"turns","pracTitle":"Stroke-Development-Backstroke21","pracDescription":"TurnsThe backstroke turn is executed by rolling over onto your front on the last stroke into the wall, drop your head down towards the knees and lift the hips and feet upwards as you rotate. Plant your feet on the wall and drive off with both legs. Push off underwater on your back with your arms stretched out in a streamlined position hugging your ears. After the push off execute a dolphin leg kick for approximately five seconds or up to a maximum of fifteenmetres within the laws of swimming. The dolphin leg kick is found to be more powerful than a traditional split kick. The dolphin leg kick provides greater power by keeping the feet together and creating good undulation with the legs whilst underwater."}]
{"linkHref":"drills/Swimming/Stroke-Development-breaststroke/Stroke-Development-breaststroke1.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"bod","pracTitle":"Stroke-Development-breaststroke1","pracDescription":"Body PositionFollowing the leg kick your body will be stretched out and streamlined lying flat in the water at which point the pull commences and the lifting of the head and shoulders takes place to breath."},{"linkHref":"drills/Swimming/Stroke-Development-breaststroke/Stroke-Development-breaststroke2.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"bod","pracTitle":"Stroke-Development-breaststroke2","pracDescription":"Body PositionFollowing the leg kick your body will be stretched out and streamlined with your face in the water at which point the pull commences and the lifting of the head and shoulders takes place to breath. The body will rise and fall in relation to the kick, pull and breathing pattern."},{"linkHref":"drills/Swimming/Stroke-Development-breaststroke/Stroke-Development-breaststroke3.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"bod","pracTitle":"Stroke-Development-breaststroke3","pracDescription":"Elite Body PositionFollowing the leg kick at the end of the recovery phase of the stroke when the arms and legs are stretched out your body will be lying flat in the water in a streamlined position with feet and toes pointed, hips are held high with your face in the water, the hands will be together with palms facing slightly outwards, at this point of the stroke the pull commences and the lifting of the head and shoulders takes place to breath. The body will rise and fall in relation to the kick, pull and breathing pattern creating undulation and wavelike flow through the stroke cycle."},{"linkHref":"drills/Swimming/Stroke-Development-breaststroke/Stroke-Development-breaststroke4.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"breathing","pracTitle":"Stroke-Development-breaststroke4","pracDescription":"BreathingLifting the head clear of the water and to thefront of the stroke during the arm action andbefore each kick."},{"linkHref":"drills/Swimming/Stroke-Development-breaststroke/Stroke-Development-breaststroke5.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"breathing","pracTitle":"Stroke-Development-breaststroke5","pracDescription":"BreathingOnce in each stroke cycle to the front as the hands and arms pull before the kick. Inhale during the arm pull and exhale with face on the water during the stretch and glide position."},{"linkHref":"drills/Swimming/Stroke-Development-breaststroke/Stroke-Development-breaststroke6.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"breathing","pracTitle":"Stroke-Development-breaststroke6","pracDescription":"BreathingOnce in each stroke cycle to the front as the hands press inwards during the arm pull just before the feet kick outwards and backwards. As the legs finish the kick cycle, ensure to exhale with face in the water throughout the stretch when the feet come together."},{"linkHref":"drills/Swimming/Stroke-Development-breaststroke/Stroke-Development-breaststroke7.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"diving","pracTitle":"Stroke-Development-breaststroke7","pracDescription":""},{"linkHref":"drills/Swimming/Stroke-Development-breaststroke/Stroke-Development-breaststroke8.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"diving","pracTitle":"Stroke-Development-breaststroke8","pracDescription":"DiveStand firmly on the poolside with toes aroundthe front edge. Place hands to the side or front ofthe legs; Hands & Fingers will secure bodyposition with body weight very slightly forwardsDive out down the pool to full stretch; At thehighest point of the dive drop the head toward sthe water surface, the whole body then entersthrough the same point of contact on the watersurface which the hands, arms and head has cutas if you were diving through a hoop; Come outof this position and into a streamlined positionfollowing entry into the water in order for thebody to become streamlined; Hold a streamlinedposition underwater and execute onebreaststroke arm pull past your hips and one fullleg kick as the hands recover forward sunderwater, the head then breaks the watersurface to breath, ensure the leg kick helps thebody to the water surface. It is possible to findgreater speed whilst underwater due to goods t reamlining and momentum. A slightly deeperdive is required for breaststroke giving depth toachieve the pull and kick action. Never dive intoshallow waters."},{"linkHref":"drills/Swimming/Stroke-Development-breaststroke/Stroke-Development-breaststroke9.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"diving","pracTitle":"Stroke-Development-breaststroke9","pracDescription":"DiveStand firmly on the poolside or starting block with toes rapped around the front edge. Place hands to the side or front of the starting block; Fingers will secure starting position with body weight slightly forwards. Dive out down the pool to full stretch; Pike at the highest point of the dive whilst in the air in order to enter the water surface, the whole body enters through the same point of contact on the water surface as if you were diving through a hoop; Snap out of this position and into a streamlined position on immediate entry into the water in order for the body to follow through the same point of entry. Hold a streamlined position underwater and execute one breaststroke arm pull past your hips and one full leg kick as the hands recover forwards underwater, the head then breaks the surface and full stroke is resumed before you slow down. Ensure the leg kick drives the body right up to the water surface. It is possible to find greater speed whilst underwater due to good streamlining and momentum. A slightly deeper dive is required for breaststroke giving depth to execute the pull, kick action. If you dive too flat you will loose speed through the water and effort from the poolside or starting block will be lost. Never dive into shallow waters."},{"linkHref":"drills/Swimming/Stroke-Development-breaststroke/Stroke-Development-breaststroke10.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"pull","pracTitle":"Stroke-Development-breaststroke10","pracDescription":"Pulling PatternFrom the stretched streamlined position bothhands press out and round in a small circularaction in front of the shoulders."},{"linkHref":"drills/Swimming/Stroke-Development-breaststroke/Stroke-Development-breaststroke11.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"pull","pracTitle":"Stroke-Development-breaststroke11","pracDescription":"Pulling PatternFrom the stretch position press the water with your hands outwards and slightly downwards pushing your upper arm, forearm, wrist and hand out sideways just wide of the shoulders. The hands lead the forearm in a downwards and inwards circling action bringing the hands close together under and in front of the chin with the hands facing each other continuing with immediate forward recovery of the hands to full stretch and the starting position for the next stroke cycle."},{"linkHref":"drills/Swimming/Stroke-Development-breaststroke/Stroke-Development-breaststroke12.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"pull","pracTitle":"Stroke-Development-breaststroke12","pracDescription":"Elite Pulling PatternFrom the stretch position press the water with your hands outwards and downwards pushing your upper arm, forearm, wrist and hand out sideways just wide of the shoulders and no more than twice shoulder width. The hands then lead the forearm in a downwards and inwards circling action bringing the hands close together under and in front of the chin on the water surface with hands facing each other, continue with immediate recovery of the hands forward to the starting position for the next stroke cycle. The palms of the hands must be continually fixed on the water as a continuous scull rather than a pulling action. The complex breaststroke pull has three main phases, Out-Sweep, In-Sweep & Up-Sweep and Recovery.a) The Out-Sweep Phase will occur with the palms of the hands facing outwards at approximately 40 degrees and fixed in the water approximately 20 centimetres below the water surface. The hands are pushed outwards to no more than twice shoulder width. During the out-sweep, the hands will have a projection of outwards and slightly upwards towards the water surface.b) The In-Sweep Phase is more powerful than the outsweep. Apply twice as much power during the in-sweep phase of the stroke. Do not pull the hands too far back during the in-sweep, simply change the angle of your hands from 'Out' to 'In' and bring hands together at approximately 40 degrees through the water once again. Hands, forearms and elbows are pressed in towards the chest with the pitch of the hands lifting up to the water surface. You will be lifted clear of the water surface by this action due to the generated power. The in-sweep produces the most propulsion within the stroke cycle. As the handsm come together during the in-sweep the breath is taken with the face well clear of the water surface. Hands, forearms and elbows will always remain in front of the chest. Do not allow the elbows to finish wide outside the body line. c) The Recovery Phase. Following the in-sweep and simultaneously, the hands are pushed forwards at very high speed. This is called the 'Recovery Phase' and is executed with the hands starting almost on the water surface and travelling to approximately 20cm below the surface and rising again at the front of the stroke as you stretch forwards. The hands will finish at a 40 degree angle in the water with palms facing outwards and fixed in the water just below the surface, arms will be fully extended in a streamline position ready to start the out-sweep once again."},{"linkHref":"drills/Swimming/Stroke-Development-breaststroke/Stroke-Development-breaststroke13.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stroke2","pracTitle":"Stroke-Development-breaststroke13","pracDescription":"Kicking ActionSimultaneous kick bringing the feet towardsyour seat. Turning the feet out kick round andback in a circular pattern and bring the feet andlegs together again as the body stretches out."},{"linkHref":"drills/Swimming/Stroke-Development-breaststroke/Stroke-Development-breaststroke14.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stroke32","pracTitle":"Stroke-Development-breaststroke14","pracDescription":"Kicking ActionRecovery of the feet from the extended position is achieved with the knees bent drawing the heals up close to your seat and bringing the knees in line with the hips little more than hip width apart. Both feet then flatten and turn out into a frog like position, kicking back, round and slightly downwards with your soles pressing on the water until the legs are almost straight. The feet will be pointed as they finish together and the legs fully extended."},{"linkHref":"drills/Swimming/Stroke-Development-breaststroke/Stroke-Development-breaststroke15.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stroke59","pracTitle":"Stroke-Development-breaststroke15","pracDescription":"Elite Kicking ActionFrom the extended position concentrate on lifting your heels up to your seat and turn out your ankles as they reach the highest point. As the feet recover to your seat keep the knees behind the line of the hips, little more than hip width apart. Lift of the knee towards the chest under the body should be avoided. Both feet then kick back, round and slightly downwards with your soles pressing on the water. Avoid one leg kicking deeper than the other. Turning out your ankles is the most important part of the breaststroke kick. A screw kick on breaststroke, whereby one foot is turning outwards and the other inwards is a common problem producing poor propulsion. Develop and execute total symmetry and balance and finish the kicking action with both feet whipping together and toes pointing down to the opposite end of the pool. The kick builds with speed throughout and is often referred to as a 'whip kick'. Work on ankle flexibility to improve correct kicking action."},{"linkHref":"drills/Swimming/Stroke-Development-breaststroke/Stroke-Development-breaststroke16.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"timing","pracTitle":"Stroke-Development-breaststroke16","pracDescription":"TimingFrom the fully extended streamlined position the arms pull, the breath is taken, the arms begin to recover, the legs recover and kick back to the full stretch position. Pull, Breath, Kick, Stretch."},{"linkHref":"drills/Swimming/Stroke-Development-breaststroke/Stroke-Development-breaststroke17.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"timing","pracTitle":"Stroke-Development-breaststroke17","pracDescription":"TimingFrom the stretched streamlined position thehands and arms pull during which action thebreath is taken followed by the kick followedby a stretch, returning again to the streamlinedposition."},{"linkHref":"drills/Swimming/Stroke-Development-breaststroke/Stroke-Development-breaststroke18.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"timing","pracTitle":"Stroke-Development-breaststroke18","pracDescription":"TimingFrom the fully extended streamlined position the arms pull, the breath is taken, the arms then begin to recover, the legs recover and kick back to the full stretch position. Develop the optimum power production within each stroke for a given speed by identifying your individual stroke count and stroke rate. The relationship of stroke length should be identified with the above and varies with each individual and event requirements. Develop optimum feel for the water by the amount of resultant and propulsive force that you apply for a given speed and find true efficiency."},{"linkHref":"drills/Swimming/Stroke-Development-breaststroke/Stroke-Development-breaststroke19.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"turns","pracTitle":"Stroke-Development-breaststroke19","pracDescription":"TurnsAlways touch the wall with both hands. Lift the knees towards the chest and place your feet on the wall after the hands make contact. Push one hand forwards cutting underwater and point this arm in the direction you wish to swim. The trailing arm will move over the water surface at which point start to push off the wall with your legs. Hold a streamline position underwater for two seconds and execute one arm stroke by pulling back past your hips then kick once as the hands are pushed to the front of the stroke. The breaststroke leg kick sends you up towards the surface, hold the stretch position until you reach the surface and resume full stroke."},{"linkHref":"drills/Swimming/Stroke-Development-breaststroke/Stroke-Development-breaststroke20.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"turns","pracTitle":"Stroke-Development-breaststroke20","pracDescription":"TurnsAlways touch the wall with both hands and liftthe knees towards the chest and place your feeton the wall after the hands make contact thenpush one hand forwards underwater pointingin the direction you wish to swim. The otherarm will move over the water surface. Start topush off the wall with your legs. Hold astreamline position following the push off thewall keeping hands and feet together beforeyou resume full stroke."},{"linkHref":"drills/Swimming/Stroke-Development-breaststroke/Stroke-Development-breaststroke21.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"turns","pracTitle":"Stroke-Development-breaststroke21","pracDescription":"TurnsAlways touch the wall with both hands. Lift the knees towards the chest and plant your feet on the wall as the hands make contact. Push one hand forwards cutting underwater and point this arm in the direction you wish to swim. The trailing arm will move over the water surface and start to cut into the water, at which point you will start to push off the wall with your legs. With both hands underwater hold a streamlined position following the push off. Stay underwater to execute one arm stroke and pull back past your hips, the hands are then pushed forwards close to the chest to the front of the stroke. As the hands recover the kick is executed and sends the body to the surface in the stretch position before you resume full stroke."}]
{"linkHref":"drills/Swimming/Stroke-Development-Butterfly/Stroke-Development-Butterfly1.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"bod","pracTitle":"Stroke-Development-Butterfly1","pracDescription":"Body PositionUndulating dolphin like motion through thewater and stroke cycle whilst lying on yourfront."},{"linkHref":"drills/Swimming/Stroke-Development-Butterfly/Stroke-Development-Butterfly2.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"bod","pracTitle":"Stroke-Development-Butterfly2","pracDescription":"Body PositionUndulating motion through the water and stroke cycle whilst lying on your front. Undulation will occur when the head and upper body rises and falls in relation to the kick, pull and breathing pattern."},{"linkHref":"drills/Swimming/Stroke-Development-Butterfly/Stroke-Development-Butterfly3.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"bod","pracTitle":"Stroke-Development-Butterfly3","pracDescription":"Elite Body PositionButterfly is the most modern of all the four competitive strokes and has similarities to breaststroke with the undulation and dolphin type action that occurs. Undulation will occur when the head and upper body rises and falls in relation to the kick, pull and breathing pattern. Develop a good streamline position by placing your face in the water before the hands enter at the front of the stroke. The hips are swept up to the water surface as the head and face drop onto the water surface, at which point the arms are swept forwards over the top of the water. Develop rhythm and timing rather than just strength and power."},{"linkHref":"drills/Swimming/Stroke-Development-Butterfly/Stroke-Development-Butterfly4.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"breathing","pracTitle":"Stroke-Development-Butterfly4","pracDescription":"BreathingLifting the head to the front of the stroke during the arm action for one big breath."},{"linkHref":"drills/Swimming/Stroke-Development-Butterfly/Stroke-Development-Butterfly5.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"breathing","pracTitle":"Stroke-Development-Butterfly5","pracDescription":"BreathingLifting the head to the front during the arm action keeping the chin low to the water surface with the breath taken as the hands approach and move past the hips."},{"linkHref":"drills/Swimming/Stroke-Development-Butterfly/Stroke-Development-Butterfly6.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"breathing","pracTitle":"Stroke-Development-Butterfly6","pracDescription":"BreathingLifting the head to the front of the stroke or slightly sidewaysduring the arm action. During the arm action keep the chin low to the water surface with the breath taken as the hands approach and move past the hips. Breathing only once every second stroke will ensure greater efficiency and streamlining."},{"linkHref":"drills/Swimming/Stroke-Development-Butterfly/Stroke-Development-Butterfly7.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"diving","pracTitle":"Stroke-Development-Butterfly7","pracDescription":"DiveStand firmly on the poolside with toes aroundthe front edge. Place hands to the side or frontof the legs; Hands & Fingers will secure bodyposition with body weight very slightlyf o rw a rds. Dive out down the pool to fullstretch; At the highest point of the dive dropthe head towards the water surface, the wholebody then enters through the same point ofcontact on the water surface which the hands,arms and head has cut as if you were divingthrough a hoop; Come out of this position andinto a streamlined position following entry intothe water in order for the body to becomestreamlined. Hold a streamlined position for ashort time underwater and start to execute adolphin leg kick to maintain speed. It is possibleto find greater speed whilst underwater due togood streamlining and momentum. Ensure theleg kick helps drive the body to the watersurface. Never dive into shallow waters."},{"linkHref":"drills/Swimming/Stroke-Development-Butterfly/Stroke-Development-Butterfly8.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"diving","pracTitle":"Stroke-Development-Butterfly8","pracDescription":"DiveStand firmly on the poolside or starting block with toes rapped around the front edge. Place the hands to the side or front; Fingers will secure starting position with body weight slightly forwards. Dive out down the pool to full stretch; Pike at the highest point of the dive by dropping your head towards the water surface. The whole body enters through the same point of contact which the fingers have made as if you were diving through a hoop. On entry into the water the body becomes streamlined when fully submerged. The feet are kept together and kick upwards and downwards in the butterfly dolphin kick action to maintain speed. Kick to a maximum distance of 15 metres underwater within the laws of competitive swimming. Ensure the kick drives the body to the water surface and allow the head to break the surface for your first swimming stroke."},{"linkHref":"drills/Swimming/Stroke-Development-Butterfly/Stroke-Development-Butterfly9.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"diving","pracTitle":"Stroke-Development-Butterfly9","pracDescription":"DiveStand firmly on the poolside or starting block with toes rapped around the front edge. Place hands to the side or front of the starting block; Fingers will secure starting position with body weight slightly forwards. Dive out down the pool to full stretch; Pike at the highest point of the dive whilst in the air in order to enter the water surface, the whole body enters through the same point of contact on the water surface as if you were diving through a hoop; Snap out of this position and into a streamlined position on immediate entry into the water in order for the body to follow through the same point of entry. Hold a streamlined position underwater with a continuous dolphin leg kick to maintain speed up to a maximum of fifteen metres within the laws of swimming. It is possible to find greater speed whilst underwater due to good streamlining and momentum. Ensure the leg kick drives the body right up to the water surface; Maintain speed and lift the head to break the water surface in order to resume full stroke. A slightly deeper dive is required for butterfly. If you dive too flat you will loose speed through the water and effort from the poolside or starting block will be lost. Never dive into shallow waters."},{"linkHref":"drills/Swimming/Stroke-Development-Butterfly/Stroke-Development-Butterfly10.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"pull","pracTitle":"Stroke-Development-Butterfly10","pracDescription":"Pulling PatternA simultaneous double arm circling action withhands entering the water in front of theshoulders approximately shoulder width apart,after the underwater pull the hands lift overthe water surface to the front of the stroke forthe next pool."},{"linkHref":"drills/Swimming/Stroke-Development-Butterfly/Stroke-Development-Butterfly11.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"pull","pracTitle":"Stroke-Development-Butterfly11","pracDescription":"Pulling PatternA simultaneous double arm circling action with hands entering the water in front of the shoulders approximately shoulder width apart, pulling in and under the body through past the hips, hands then lift low over the water surface to the front of the stroke for re-entry."},{"linkHref":"drills/Swimming/Stroke-Development-Butterfly/Stroke-Development-Butterfly12.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"pull","pracTitle":"Stroke-Development-Butterfly12","pracDescription":"Elite Pulling PatternA simultaneous double arm circling action, starting the pull with arms out in front no more than shoulder width apart, face on the water with hands entering the water in front of the shoulders; Pulling in and under the body through past the hips and costume line, at which point breathing takes place by pushing the chin forward clear of the water surface, elbows and hands then lift out of the water and sweep forwards over the water surface, as the hands are swept forwards, after the breath, so the face drops onto the water surface to help lift the hips, re-entry of the hands in front of the shoulders will then take place for another stroke cycle. The pulling pattern underwater is with slightly bent elbows to create more power and leverage."},{"linkHref":"drills/Swimming/Stroke-Development-Butterfly/Stroke-Development-Butterfly13.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stroke18","pracTitle":"Stroke-Development-Butterfly13","pracDescription":"Kicking ActionA simultaneous kick starting at the hips withmovement down through the legs to the feetand toes pointed. Always keeping legs and feetclose together."},{"linkHref":"drills/Swimming/Stroke-Development-Butterfly/Stroke-Development-Butterfly14.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stroke46","pracTitle":"Stroke-Development-Butterfly14","pracDescription":"Kicking ActionA simultaneous kick starting at your hips with the hips lifting and lowering with full undulation and movement down through the legs with knees bending and straightening and the feet and toes pointed."},{"linkHref":"drills/Swimming/Stroke-Development-Butterfly/Stroke-Development-Butterfly15.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stroke73","pracTitle":"Stroke-Development-Butterfly15","pracDescription":"Elite Kicking ActionA simultaneous kick starting at your hips with the hips lifting and lowering with full undulation and movement down through the legs. The kick starts from the hips rather than the knees and follows an undulating pattern with the stroke. Execute two rhythmic kicks to every one arm cycle with the second kick more powerful than the first, this will help lift your arms clear of the water, knees bending and straightening, feet and toes pointed and held close together. Develop good undulating rhythm from the hips and good feel for the stroke will develop."},{"linkHref":"drills/Swimming/Stroke-Development-Butterfly/Stroke-Development-Butterfly16.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"timing","pracTitle":"Stroke-Development-Butterfly16","pracDescription":"TimingKick Pull Kick Recover with the breath takenwhen pulling through underwater."},{"linkHref":"drills/Swimming/Stroke-Development-Butterfly/Stroke-Development-Butterfly17.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"timing","pracTitle":"Stroke-Development-Butterfly17","pracDescription":"TurnsOn the last stroke reach for the wall with both hands. Touch the wall with both hands and lift the knees towards the chest and place both feet on the wall. One arm then moves forwards down the pool the other arm is taken over the water surface and the hand meets up with the other. As you push off the wall on the water surface, stretch down the pool with hands and feet held together to develop good streamlining before you resume full stroke."},{"linkHref":"drills/Swimming/Stroke-Development-Butterfly/Stroke-Development-Butterfly18.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"timing","pracTitle":"Stroke-Development-Butterfly18","pracDescription":"TimingKick Pull Kick, Kick Pull Kick. Recover the arms with the breath taken during the pull. Develop two kicks to every one arm stroke."},{"linkHref":"drills/Swimming/Stroke-Development-Butterfly/Stroke-Development-Butterfly19.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"timing","pracTitle":"Stroke-Development-Butterfly19","pracDescription":"TimingDevelop good balance of the stroke through the Kick, Pull, Kick & Recover phases of the stroke with the breath taken during the pull. Good balance and rhythm will help you swim greater distances. Develop the optimum power production within each stroke for a given speed bym identifying your individual stroke count and stroke rate. The relationship of stroke length should be identified with the above and varies with each individual and event requirements. Develop optimum feel for the water by the amount of resultant and propulsive force that you apply for a given speed and find true efficiency."},{"linkHref":"drills/Swimming/Stroke-Development-Butterfly/Stroke-Development-Butterfly20.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"turns","pracTitle":"Stroke-Development-Butterfly20","pracDescription":"TurnsOn the last stroke reach for the wall with both hands. Touch the wall with both hands and lift the knees towards the chest and place both feet on the wall. One arm then moves forward underwater, the trailing arm is taken over the water surface and the hand cuts into the water to meet up with the leading arm. As you push off the wall underwater, stretch down the pool with hands and feet held together to develop good streamlining underwater before you resume full stroke."},{"linkHref":"drills/Swimming/Stroke-Development-Butterfly/Stroke-Development-Butterfly21.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"turns","pracTitle":"Stroke-Development-Butterfly21","pracDescription":"TurnsOn the last stroke stretch for the wall with both hands and drive the leg kick. Touch the wall with both hands and lift the knees towards the chest and place both feet on the wall. One arm then moves forward cutting underwater, the trailing arm is taken over the water surface and the hand cuts into the water to meet up with the leading arm. As you push off the wall underwater, stretch down the pool with hands and feet held together to develop good streamlining. Before full stroke is resumed, three or four dolphin leg kicks are executed as swimmers travel faster underwater when good streamlining is achieved."}]
{"linkHref":"drills/Swimming/Stroke-Development-Frontcrawl/Stroke-Development-Frontcrawl1.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"bod","pracTitle":"Stroke-Development-Frontcrawl1","pracDescription":"Body PositionStreamlined and horizontal lying flat with your face in the water looking slightly downward and forward. Hips slightly lower than your shoulders with rotation of the shouldersand upper body. Head central and fixed turning to the left or right to breath. The hips should also roll in tune with the shoulders to eradicate any rigidity in the stroke. A common fault is snaking of the hips which swimmers should resolve as early as possible."},{"linkHref":"drills/Swimming/Stroke-Development-Frontcrawl/Stroke-Development-Frontcrawl2.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"bod","pracTitle":"Stroke-Development-Frontcrawl2","pracDescription":"Elite Body PositionThe body position will be streamlined and horizontal lying flat with your face in the water looking slightly downward and forward. Hips slightly lower than your shoulders with rotation of the shoulders and upper body to allow more power throughout the pull. The shoulders should remain relaxed allowing the swimmer to create a small amount of roll in the body so as to cut through the water in a streamlined fashion. The hips should also roll in tune with the shoulders to eradicate any rigidity in the stroke. A common fault is snaking of the hips which swimmers should resolve as early as possible. Head is central and fixed turning to the left or right to breath. The head position should be firmly fixed on water surface with the eyebrows and forehead touching the water surface. The feet should break the surface, creating some white water splash from the turbulent mixture of water and air."},{"linkHref":"drills/Swimming/Stroke-Development-Frontcrawl/Stroke-Development-Frontcrawl3.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"breathing","pracTitle":"Stroke-Development-Frontcrawl3","pracDescription":"BreathingRegular and controlled turning of the head to either side. Ensure quick intake of breath and blow strongly into the water as the face returns to its central position."},{"linkHref":"drills/Swimming/Stroke-Development-Frontcrawl/Stroke-Development-Frontcrawl4.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"breathing","pracTitle":"Stroke-Development-Frontcrawl4","pracDescription":"BreathingRegular and controlled turning of the head to either side. Ensure quick intake of breath and blow strongly into the water as the face returns to its central position. Bilateral breathing to the left and right of every third stroke will help develop overall balance."},{"linkHref":"drills/Swimming/Stroke-Development-Frontcrawl/Stroke-Development-Frontcrawl5.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"diving","pracTitle":"Stroke-Development-Frontcrawl5","pracDescription":"DiveStand firmly on the poolside or starting block with toes rapped around the front edge. Place the hands to the side or the front; fingers will secure starting position with body weight slightly forwards. Dive out down the pool to full stretch; Pike at the highest point of the dive whilst in the air by dropping your head towards the water surface. The whole body enters through the point of contact which the fingers have made as if you were diving through a hoop. On entry into the water the body becomes streamlined underwater. Ensure the leg kick drives the body to the water surface. Maintain speed and allow the head to break the water first to swim full stroke. Never dive into shallow waters."},{"linkHref":"drills/Swimming/Stroke-Development-Frontcrawl/Stroke-Development-Frontcrawl6.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"diving","pracTitle":"Stroke-Development-Frontcrawl6","pracDescription":"DiveStand firmly on the poolside or starting block with toes rapped around the front edge. Place hands to the side or front of the starting block; Fingers will secure starting position with body weight slightly forwards. Dive out down the pool to full stretch; Pike at the highest point of the dive whilst in the air in order to enter the water surface, the whole body enters through the same point of contact on the water surface as if you were diving through a hoop; Snap out of this position and into a streamlined position on immediate entry into the water in order for the body to follow through the same point of entry. Hold a streamlined position for approximately four seconds underwater with a continuous frontcrawl or dolphin leg kick to maintain speed. It is possible to find greater speed whilst underwater due to good streamlining and momentum. Ensure the leg kick drives the body to the water surface; maintain speed and lift the head to break the water surface in order to resume full stroke. If you dive too flat you will loose speed through the water and effort from the poolside or starting block will be lost. Never dive into shallow waters."},{"linkHref":"drills/Swimming/Stroke-Development-Frontcrawl/Stroke-Development-Frontcrawl7.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"pull","pracTitle":"Stroke-Development-Frontcrawl7","pracDescription":"Pulling PatternEnter the hand into the water with forefingers and thumbs first and elbow held high stretching your arm to full extension. After hand entry the hand moves slightly out and down to the catch position. The hand then presses under the body and pushes backwards and outwards towards the thighs. The elbow then leaves the water first followed by your wrist and hand with your arm moving over the water close to your body for a controlled entry."},{"linkHref":"drills/Swimming/Stroke-Development-Frontcrawl/Stroke-Development-Frontcrawl8.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"pull","pracTitle":"Stroke-Development-Frontcrawl8","pracDescription":"Elite Pulling PatternEnter the hand into the water with forefingers and thumbs first stretching your arm to full extension. After hand entry the hand moves slightly out and down to the catch position. The hand then presses under the body and pushes backwards and outwards towards the thighs and moving back to full extension past the hips and costume line. The pull will follow a slight 'S' pattern through and under the body. Always keep the water on the palms of your hands during the pull. The elbow then leaves the water first followed by your wrist and hand. At all stages of the arm recovery the elbow pitch remains higher than the hand. The hand maintains close proximity to the water surface with the elbow held high as your arm moves over the water close to your body for a controlled entry and full stretch, the pulling pattern is then repeated."},{"linkHref":"drills/Swimming/Stroke-Development-Frontcrawl/Stroke-Development-Frontcrawl9.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"starta","pracTitle":"Stroke-Development-Frontcrawl9","pracDescription":""},{"linkHref":"drills/Swimming/Stroke-Development-Frontcrawl/Stroke-Development-Frontcrawl10.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stroke25","pracTitle":"Stroke-Development-Frontcrawl10","pracDescription":"Kicking ActionSteady alternate kick keeping in line with the body and close to the water surface. Start the kicking action from your hip and use the whole of your leg with feet and toes pointed. Knees slightly bent with legs and feet passing close to each other creating a small amount of splash."},{"linkHref":"drills/Swimming/Stroke-Development-Frontcrawl/Stroke-Development-Frontcrawl11.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stroke52","pracTitle":"Stroke-Development-Frontcrawl11","pracDescription":"Elite Kicking ActionAlternate kick keeping in line with the body and close to the water surface. Do not kick too deep. Start the kicking action from your hip and use the whole of your leg kicking through to your feet and toes with feet and toes pointed. Never drive the kick from your knees. Knees will be slightly bent with legs and feet passing close to each other with your feet creating a small amount of turbulent white water splash. Increase the speed of kick for greater power over shorter distances by executing a six beat leg kick, (six leg kicks to every full arm cycle). The kick for distance swimmers is mainly used for balance. Always keep your hips high to the water surface."},{"linkHref":"drills/Swimming/Stroke-Development-Frontcrawl/Stroke-Development-Frontcrawl12.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"timing","pracTitle":"Stroke-Development-Frontcrawl12","pracDescription":"TimingEnsure coordination of pulling, kicking and breathing into a continuous and consistent fluent movement for a smooth controlled stroke."},{"linkHref":"drills/Swimming/Stroke-Development-Frontcrawl/Stroke-Development-Frontcrawl13.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"timing","pracTitle":"Stroke-Development-Frontcrawl13","pracDescription":"TimingEnsure coordination of pulling, kicking and breathing into a continuous and consistent fluent movement for a smooth controlled stroke. Develop the optimum power production within each stroke for a given speed by identifying your individual stroke count and stroke rate. The relationship of stroke length should be identified with the above and varies with each individual and event requirements. Develop optimum feel for the water by the amount of resultant and propulsive force that you apply for a given speed and find true efficiency."},{"linkHref":"drills/Swimming/Stroke-Development-Frontcrawl/Stroke-Development-Frontcrawl14.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"turns","pracTitle":"Stroke-Development-Frontcrawl14","pracDescription":"TurnsTouch Turn. View the wall with your last arm stroke, touch with one hand, lift your knees towards your chest, place both your feet on the wall and pivot to the left or right, push with your touching hand and instantly push with both your legs to take you underwater just below the water surface, kick for a few seconds whilst underwater. Hands and feet come together underwater following the push off to develop excellent streamlining."},{"linkHref":"drills/Swimming/Stroke-Development-Frontcrawl/Stroke-Development-Frontcrawl15.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"turns","pracTitle":"Stroke-Development-Frontcrawl15","pracDescription":"TurnsTumble Turn. Focus onto the wall five metres away and aware of how many strokes it takes you to reach the wall. On the penultimate stroke the hand is taken down under the body at right angles towards your opposite hip in order to pivot around the wall. Do not execute the frontcrawl tumble turn in a head over heals fashion as you will be left on your back. As the feet are planted on the wall the leading arm finds a straight direction to follow whilst underwater. Once the feet have been firmly placed they drive off the wall with both hands together underwater, push off underwater to create a streamlined position, hold for two seconds after the push off; This will keep the body under the oncoming wave you have created and cut back on resistance; After a short glide start to kick with frontcrawl or dolphin legs underwater for another two seconds, the head then breaks the surface first to resume full stroke."},{"linkHref":"drills/Swimming/Stroke-Development-Frontcrawl/Backstroke-Racing-Dive.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"backdive","pracTitle":"Backstroke Racing Dive","pracDescription":""},{"linkHref":"drills/Swimming/Stroke-Development-Frontcrawl/Frontcrawl.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"bod","pracTitle":"Frontcrawl","pracDescription":"Body PositionLying flat and streamlined with your face inthe water in a horizontal position."},{"linkHref":"drills/Swimming/Stroke-Development-Frontcrawl/Frontcrawl.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"breathing","pracTitle":"Frontcrawl","pracDescription":"BreathingRegular consistent breathing by controlledturning of the head to the side."},{"linkHref":"drills/Swimming/Stroke-Development-Frontcrawl/Frontcrawl.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"diving","pracTitle":"Frontcrawl","pracDescription":"DiveStand firmly on the poolside with toesaround the front edge. Place hands to theside or front of the legs; Hands & Fingerswill secure body position with body weightvery slightly forwards. Dive out down thepool to full stretch; At the highest point ofthe dive drop the head towards the waters u rface, the whole body then entersthrough the same point of contact on thewater surface which the hands, arms andhead has cut as if you were diving througha hoop; Come out of this position and intoa streamlined position following entry intothe water in order for the body to becomestreamlined. Hold a streamlined positionfor a short time underwater and start acontinuous frontcrawl leg kick to maintainspeed. It is possible to find greater speedwhilst underwater due to goodstreamlining and momentum. Ensure theleg kick helps drive the body to the watersurface. Never dive into shallow waters."},{"linkHref":"drills/Swimming/Stroke-Development-Frontcrawl/Frontcrawl.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"kickf","pracTitle":"Frontcrawl","pracDescription":"Kicking ActionConstant alternating leg kick using thewhole of your leg pointing your feet andtoes and creating a small splash keepingyour legs in line with the body."},{"linkHref":"drills/Swimming/Stroke-Development-Frontcrawl/Frontcrawl.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"pull","pracTitle":"Frontcrawl","pracDescription":"Pulling PatternAlternating arm action placing your handin front pushing it back towards your thighclose to your body past your hip and liftingyour elbow and hand out of the water torecover the arm forward."},{"linkHref":"drills/Swimming/Stroke-Development-Frontcrawl/Frontcrawl.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"timing","pracTitle":"Frontcrawl","pracDescription":"TimingEnsure coordination of pulling, kicking andbreathing into a continuous fluentmovement."},{"linkHref":"drills/Swimming/Stroke-Development-Frontcrawl/Frontcrawl.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"turns","pracTitle":"Frontcrawl","pracDescription":"TurnsTouch Turn. View the wall with your lastarm stroke, touch with one hand, lift yourknees towards your chest, place both yourfeet on the wall and pivot to the left orright, push with your touching handfollowed by a push with both your legs.Hands and feet come together followingthe push off the wall to develop goodstreamlining."}]
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