1. Warm-up

2. Grab the wall and place feet firmly on the ground. Practice putting your face in the water and turning to the side with your ear in water to breathe. Repeat multiple times. 

3. Add ice cream scoop arms. Choose 1 arm, this arm is your "ear in the water arm." Your other arm is your "face in the water arm." Every time your "ear in the water arm" comes OUT of the water you will tilt your head to the side with your ear in the water and take a big breath. When your "ear in the water arm" goes back into the water so does your head. When you bring your "face in the water arm" around remember to keep your face in the water and blow bubbles out of your nose. Repeat multiple times. 

4. Next, instead of standing on the ground begin kicking while still holding onto the wall and practicing your rotary breathing with ice cream scoop arms. 

5. Then, instead of holding onto the wall grab a kickboard and begin laps.  

6. Grab a buoy and place it between your thighs, this will allow your legs to float without having to kick. Practice laps with ice cream scoop arms and rotary breathing. 

7. Repeat step four

8. Begin full freestyle laps 

9. Cooldown

1. Warm-up

2. Kickboard and flutter kick (using kickboards flutter kick, knees should not be bending)

3. Rotary breathing on the wall (grab wall and practice rotary breathing on the wall, so arms should be doing ice cream scoops and then returning to the wall -alternating.- Face should be in the water when breathing war should be in the water -no rainbow breathing-)

4. Rotary breathing with kickboards (the wall has now become the kickboard. Kicking but mostly focused on rotary breathing) 

5. Ice cream scoop arms with buoys. *remember to keep rotary breathing* (practice arms while not kicking and focusing on rotary breathing)

6. 3-drill (1 lap legs, 1 lap arms, 1 lap full stroke)

7. Hand paddles (full stroke while using hand paddles)

8. Full stroke freestyle laps

9. Cool Down 

1. Warm-up 

2. Grab wall and flutter kick on stomach (focus on keeping knees straight)

3. Grab a kickboard and practice laps while flutter kicking (keep focusing on straight knees, making splashes and pointed toes)

4. Practice flutter kick with kickboard and face in the water

5. Practice flutter kick with face in the water and breathing to the side while streamlining

6. Begin full laps of freestyle

7. Cooldown 

1. Warm-up

2. Kickboard flutter kick laps OR Streamline with flutter kicks 

3. Buoy and ice cream scoop arm laps 

4. Full freestyle laps 

5. 3-drill (1 lap kicking, 1 lap arms, 1 lap full stroke)

6. Full freestyle laps 

7. Catch-up drill while kicking (ice cream scoop arms but hold one arm in streamline until the other arm "catches-up")

8. Full freestyle laps

9. Cooldown 

1. Warm-up

2. Kickboard flutter kick laps

3. Buoy and ice cream scoop arm laps

4. Catch-up drill while kicking (ice cream scoop arms but hold one arm in streamline until the other arm "catches-up")

5. 3-drill (1 lap kicking, 1 lap arms, 1 lap full stroke) 

6. Full freestyle laps

7. Cooldown 

A "ladder" can go up, go up and back down, or come down. To compete a ladder going up you start with 1 lap and then take a 30-second break, 2 laps, break, 3 laps, break.... etc. until the desired amount is reached. To come back down the ladder you would reach the highest amount (example: 3) then go back to 2 laps, break, 1 lap, end. 

1. Complete a ladder either going up, up and back down, or coming down while swimming freestyle

A "ladder" can go up, go up and back down, or come down. To compete a ladder going up you start with 1 lap and then take a 30-second break, 2 laps, break, 3 laps, break.... etc. until the desired amount is reached. To come back down the ladder you would reach the highest amount (example: 3) then go back to 2 laps, break, 1 lap, end. 

1. Complete a ladder either going up, up and back down, or coming down while flutter kicking with a kickboard and/or streamlining

1. Full freestyle laps 

2. Full freestyle taking a breath every 3 strokes 

3. Full freestyle taking a breath every 4 strokes 

4. Full freestyle taking a breath every 5 strokes 

5. Full freestyle taking the least amount of breaths (Note: be safe -do not practice extended breath-holding) 

6. Full freestyle with flip turns at each end (do not take a breath right before or after turning) 

Flippers are optional throughout 

Fist Drill 

Swim freestyle while bawling your hands into a fist. This works on making sure your forearm is helping pull not just your hands. 

Fingertip Drag Drill 

Swim freestyle while dragging your fingertips through the water on the recovery. This will help keep the elbows up when swimming. 

Zipper Drill 

Swim freestyle, as your hand exits the water drag your thumb along your torso and up into your armpit. This works on your balance and high elbows.

Freestyle with hand paddles 

Focus on diving the hand into the water 

Catch-Up Drill

Swim freestyle with one arm constantly in streamline (touch the other hand before bringing the next arm around.) This works on reaching forward.

6-Kick Switch Drill 

While balancing on your side kick 6 times and then switch to the opposite side with a single stroke. This works on balance and rotation.  

Slow Stroke 

Swim the stroke slowly and purposefully focusing on technique.