Breakwater Freestyle 1

Objective: Learn the basics of efficient freestyle technique. You will learn backstroke as well, but the emphasis is on freestyle.

Participants: This program is for newer swimmers, triathletes, open-water swimmers, or competitive swimmers who have focused on sprint events, but now need to develop a distance technique.

This program is not for fearful swimmers, and it is not for sprinters who want to shave a fraction of a second from their lap time. Contact Coach Bill for additional coaching options in these cases.

Training Method: Efficient swimming technique can best be learned by mastering specific sets of drills that teach the fundamentals of good form, one aspect at a time. Underwater (and sometimes above water) video is used to provide feedback during all lessons, and e-mail reminders with video clips attached will be sent following some lessons.

Cost: $270 for Mount Auburn Club Members, $300 for non members

Program Outline: Ten 90-minute lessons in ten weeks. Each lesson begins with a review of skills and drills from the previous lesson. The following topics are covered:

• Relaxation, balance, and the fundamentals of movement
• Dynamic balance
• Seamless breathing and sighting (for open water)
• Streamlined posture and the aquatic line
• Propulsive and rotational kicking
• The early forearm catch (vertical or otherwise)
• Compact stroking and compact recovery
• Whole-body stroking
• Conceptual focus points
• Workout planning

Handouts for each lesson are available to students online. The handout describes all drills and exercises performed, and contains practice tips for mastering the drills.

For program dates, see the complete Program Schedule.