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I have been helping coach at my daughters school, for a few years and each year our numbers of girls playing have increased. This year i have been using some of your drills and they are great. Thank you its so good to have some fresh drills to work with.
Alison Butler,
Australia

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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"}]