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 

1. 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. 

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

1. 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. 

2. 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.

1. Warm-Up 

2. Backstroke flutter kick with a kickboard

3. Backstroke flutter kicks in streamline

4. Backstroke 1 arm laps with a buoy (no kick, only using 1 arm)

5. Backstroke consecutive 2 arms laps with a buoy (no kicking, both arms reaching back at the same time)

6. Backstroke 2 arms alternating laps with a buoy (no kicking, using both arms just like in the backstroke stroke)

7. 3-drill (1 lap arms, 1 lap kick, 1 lap full stroke)

8. Full backstroke 

9. Cool Down

1. Warm-Up 

2. Backstroke flutter kick with a kickboard

3. Backstroke laps of 1 lap 1st arm with kick, 1 lap 2nd arm with kick 

4. Backstroke consecutive 2 arms laps with kick (both arms reaching back at the same time)

5. Backstroke 2 arms alternating laps with kick (using both arms just like in the backstroke stroke)

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

7. Full backstroke 

8. Cool Down

1. Warm-Up 

2. Backstroke flutter kick with a kickboard

3. Backstroke laps with a buoy or dragging feet. 1 lap 1st arm, 1 lap 2nd arm

4. Backstroke consecutive 2 arms laps with a buoy or kicking (both arms reaching back at the same time)

5. Backstroke 2 arms alternating laps with a buoy (using both arms just like in the backstroke stroke)

6. Full backstroke 

7. 3-drill (1 lap arms, 1 lap kick, 1 lap full stroke)

8. Full backstroke 

9. Cool Down

1. Warm-Up 

2. Backstroke flutter kick with a kickboard

3. Backstroke flutter kick with streamline 

4. Backstroke laps with a buoy or dragging feet. 1 lap 1st arm, 1 lap 2nd arm

5. Backstroke consecutive 2 arms laps with a buoy (both arms reaching back at the same time)

6. Backstroke 2 arms alternating laps with a buoy (using both arms just like in the backstroke stroke)

7. Full backstroke (focus on keeping the head back) 

8. 3-drill (1 lap arms, 1 lap kick, 1 lap full stroke)

9. Full backstroke 

10. Cool Down

1. Warm-Up 

2. Backstroke flutter kick with kickboards 

3. Backstroke arms while dragging legs 

4. Cup drill (swim backstroke with a cup placed in the center of the forehead, the cup would not fall off if swam correctly)

5. Full backstroke 

6. Cool Down 

1. Warm-Up

2. Full backstroke laps 

3. Kickboard with backstroke flutter kick laps 

4. Full backstroke laps 

5. Bouy with backstroke arms 

6. Full backstroke laps 

7. Cup drill (swim backstroke with a cup placed in the center of the forehead, the cup would not fall off if swam correctly)

8. Full backstroke laps 

9. Cool Down

1. Warm-Up

2. Kickboards and breaststroke kick laps 

3. Practice 2 hand touches 

4. With a buoy complete laps of just arms (no kicking with a buoy, make sure arms aren't going past the hipline - they should be staying up by the chest)

5. 3-drill (1 lap arm, 1 lap kick, 1 lap full stroke)

6. Full breaststroke 

7. Cool Down 

1. Warm-Up

2. Breaststroke kick with kickboard laps

3. Practice two hand touches on the wall 

4. Breaststroke arms with buoy laps (make sure your arms aren't going past your hips; your arms should stay up by your chest)

5. Breaststroke kick with streamline laps 

6. Breaststroke arms while dragging legs laps 

7. Glide 3-second drill (pull, breath, kick, hold the glide for the count of 3, repeat)

8. 3-drill (1 lap legs, 1 lap arms, 1 lap full stroke)

9. Full breaststroke laps 

10. Cool Down 

1. Warm-Up

2. With kickboards complete laps of breaststroke kick 

3. Use buoys to complete laps of breaststroke arms (making sure arms are staying at the chest and are not going past the hip line)

4. Glide 3-second drill (pull, breath, kick, hold the glide for the count of 3, repeat)

5. Full breaststroke laps 

6. Breaststroke pullout sprints 

7. Breaststroke relay blowing ping-pong 

8. Cool Down 

1. Warm-Up

2. Breaststroke kick with kickboard laps

3. Full breaststroke laps 

4. Breaststroke arms with buoy laps

5. Full breaststroke laps 

6. Breaststroke kick with streamline laps 

7. Full breaststroke laps 

8. Breaststroke arms while dragging legs laps 

9. Full breaststroke laps 

10. Glide 3-second drill (pull, breath, kick, hold the glide for the count of 3, repeat)

11. Full breaststroke laps 

12. Cool Down 

1. Warm-Up

2. Breaststroke arms with buoy laps (focus on keeping your arms up by your armpits)  

3. Breaststroke arms with buoy laps (focus on reaching all the way forward) 

4. Laps of breaststroke arms with flutter kicks 

5. 1-up-1-down (one stroke above water, one stroke below water -making sure the head breaks the surface every stroke) 

6. Full breaststroke laps 

7. Cool Down 

1. Stretch arms and shoulders 

2. Warm-Up

3. Fly arms 3 drill (3 right arms, 3 left arms, 3 both arms, repeat) should be kicking 

4. With a buoy butterfly arms (no kicking with a buoy)

5. Kickboard with dolphin kick laps 

6. *Remember 2 kicks per 1 arms* (Little kick, big kick -breath on big kick, arms propel the breath)

7. 3-drill (1 laps arm, 1 lap kick, 1 lap full stroke)

8. Full butterfly laps 

9. Cool Down 

1. Stretch arms and shoulders 

2. Warm-Up

3. Practice two-hand touches on the wall 

4. 3-3-3 arm drill with buoys (do 3 right arms, 3 left arms, 3 both arms, repeat) 

5. Butterfly arms with buoys 

6. Butterfly kick with kickboard laps (little kick, big kick) 

7. Butterfly kick with streamline 

8. Full fly (focusing on kicks, 2 kicks for every 1 arm, little kick then big kick) 

9. Full butterfly laps (focus on timing) 

10. Cool Down 

1. Stretch Shoulders and Arms 

2. Warm-Up

3. Streamline with butterfly kick (wiggle)

4. Butterfly kick with kickboards 

5. Fly arms 3 drill (3 right arms, 3 left arms, 3 both arms, repeat) should be kicking 

6. With a buoy butterfly arms (no kicking with a buoy)

7. Full butterfly laps 

8. Cool Down

1. Stretch arms and shoulders 

2. Warm-Up

3. Butterfly kick with kickboard laps (little kick, big kick) 

4. Full Butterfly laps 

5. Butterfly kick with streamline 

6. Full butterfly laps 

7. Fly arms 3 drill (3 right arms, 3 left arms, 3 both arms, repeat) should be kicking 

8. Full butterfly laps 

9. With Buoy butterfly arms 

10. Full butterfly laps

11. Cool Down