Lesson Handouts

The handouts are in PDF format. You will need Adobe PDF Reader. The current program is a work in progress, so you will not be able to download lessons too many sessions in advance. If you would like to browse lesson plans from the previous session, those are available from the Archives section below.

Breakwater Freestyle I Handouts

Lesson 1: Fundamentals

Lesson 2: Balanced Breathing

Lesson 3: Paddling Form

Lesson 4: Straight Strokes

Lesson 4 extra: Drill Sequence Supplement

Lesson 5: Posture

Lesson 6: Practice and Build

Breakwater Freestyle II Handouts

Lesson 1: Start Using Your Head!

Lesson 2: Hold That Line!

Lesson 3: Paddle Work

Lesson 4: Whole-Body Strokes

Lesson 5: Streamline

Lesson 6: Practice and Build

Lesson 6 extra: Flip Turns

Core Power Swimming

Session 1: Introducing Swimlates

Session 2: Workout 1 (2800 yds)

Session 3: Kicking from the Core

Session 4: Workout 2 (2200 yds)

Session 5: Stroking from the Core

Session 6: Workout 3 (2400 yds)

Archives

Following are for programs completed before October 2006.

Breakwater Freestyle I Handouts

Lesson 1: Relaxation

Lesson 2: Side Balance

Lesson 3: Rotation

Lesson 4: Streamline

Lesson 5: Kicking

Lesson 6: Practice & Build

Breakwater Freestyle II Handouts

Lesson 1: Body Sensing

Lesson 2: High Elbow

Lesson 3: Paddle Work

Lesson 4: Tempo

Lesson 5: Streamline

Lesson 6: Practice & Build